Increase Your Vert With Candace Parker's One-Step Box Jump

September 9, 2011


WNBA forward Candace Parker made headlines when, as a freshman at Tennessee, she became the first woman to dunk in an NCAA game. Since then, she has continued to develop her vertical leaping ability, becoming a dominant presence for the Los Angeles Sparks in the WNBA.

Parker performs a One-Step Box Jump to improve her already-amazing vertical jump. It's like a standard Box Jump, but this basketball-specific exercise adds a step beforehand to mimic a jump shot or a drive to the basket.

“A lot of people will tell you to just stand and jump, but I prefer the One-Step Jump because it’s more basketball-like,” says Parker. “You try to do as many exercises in the gym as you would on the court.”

One-Step Box Jump

  • Assume athletic stance with box a few feet in front
  • Take one step with left leg, gather and explode up and onto box with both legs
  • Step back down slowly; perform jump after stepping with right leg
  • Continue alternating steps for specified reps

Sets/Reps: 2-3x20 total

Coaching Points: Use arms to help generate explosion // Land on box softly with knees bent // Do not jump back off box

To prevent knee injuries, Parker emphasizes proper technique. This is of particular concern for women, who are six times more likely than men to sustain an ACL injury. Parker explains: “You should land balanced, with your knees behind your toes and not caved in. The focal point...should be your knees, because you want to protect them and keep them healthy.”

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 33,665,641
Dwyane Wade Leads by Example Dwyane Wade Leads by Example
Views: 8,023,462
How to Perform the Euro Step With Iman Shumpert How to Perform the Euro Step With Iman Shumpert
Views: 86,519

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,017,580
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,821
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,687
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,717
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,414
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,085
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,111

Load More
More Cool Stuff You'll Like
Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Sled Pushes are most commonly seen and utilized in position training for the sport of football. However, the benefits coming from pushing a sled in...

The Most American Workout Ever

The Most American Workout Ever

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

8 Cures for a Weak Grip

8 Cures for a Weak Grip

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

YardBarker