Exercise of the Week: Concentric Box Jumps

Learn how to perform Concentric Box Jumps, an exercise that Henrik Zetterberg performs to build lower-body power.

The STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

Concentric Box Jumps

Who Does It

Henrik Zetterberg, Detroit Red Wings left wing

Sports Performance Benefits

This variation of a traditional Box Jump is designed to increase your lower-body power. Squatting into a stationary position prior to the jump eliminates momentum and forces you to rely solely on muscle power to propel you up onto the box. The move can help increase your explosiveness and first-step quickness.

How To

  • Stand with a plyo box six to 12 inches in front of you
  • Lower into a squat until your thighs are parallel to the ground.
  • Extend your arms forward until your fingertips lightly touch the sides of the box
  • From this position, forcefully extend at your hips, knees and ankles to jump up onto the box
  • Land with your feet completely on the box and knees bent to absorb the landing
  • Walk down on progressively smaller plyo boxes to limit the impact on your joints.
  • Return to the starting position and repeat for specified reps

Sets/Reps: 3-4x5-6

Coaching Points

  • Keep your knees, hips and ankles in line
  • Do not lower before jumping
  • Land softly on the box
  • Increase the box height for an additional challenge

 


Photo Credit: Getty Images // Thinkstock

Topics: PLYOMETRICS | EXERCISE OF THE WEEK | BOX JUMP | POWER | EXERCISE | SPORTS | SPORTS PERFORMANCE | JUMPING | PLYO BOX | RED WINGS