Jump Higher and Faster with transitional med ball box jumps
Everybody wants to be that guy who can throw down ridiculous dunks and has the highest score for vertical jump test. Admit it, you remember the first time you touched the net or made a huge spike in gym class. It felt great right? Well I am here today to show you what exactly you need in order to develop those hops and have the crowd wondering how you got to be so good at jumping high. Welcome to the world of transitional med ball box jumps.
Jumping takes place in all sports and in all planes or motion. Yes I said it, all sports. When you break down what happens during a jump you see that the ankle knee and hip joint all extend in fast manner to move the body off the ground. We call this Triple Extension. As an athlete you want to have a fast, efficient and powerful ability to triple extend your legs so that you can burst out in the direction you want to travel.
Here are the important components that all athletes need to focus on when training to jump out of the gym:
- Landing in a safe position
- Activating Type II muscle fibers (fast twitch)
- Jumping off 1 and 2 legs
- Jumping in all planes of motion
- Using your upper body help your lower body muscles activate
An awesome way to accomplish all of these components is done by using what I like to call transitional med ball box jumps.
You might be thinking what the fudge did he just say? Don’t worry just click here for the video this will help you visual learners.
Transitional med ball box jumps are the new form of box jumps. Trans box jumps focus on transitioning your body through multiple planes of motion, reaction timing and the ability to jump and landing safely on to a plyo box while holding a medicine ball.
What you need:
A medicine ball
A plyo box, bench, or any surface that you can land on without getting hurt.
What you do:
Place a medicine ball in your hands (go lighter at first)
Move your feet rapidly in place in one plane of motion (pick forward, side or rotating)
Rapidly transition into another plane of motion and land near the box you are landing on
React and Jump onto the box landing in a safe position
Repeat 3-6x with at least 1 minute of rest in between
Here are 6 examples you could start doing today and watch your jumping ability go through the roof.
- Feet shuffle forward to lateral jump to box jump w/overhead reach
- Feet jumping jack to rotation to box jump
- Hips twisting to lateral jump to box jump w/overhead reach
- Feet shuffle to 180 spin to box jump
- L foot lateral shuffle to box jump
- R foot twisting to lateral hop to box jump w/overhead reach
The key things you want to focus on are:
- Land safe and soft, you don’t want to land on your toes and never land with the knees caving in (valgus knee movement)
- Use your upper body to rotate and react quick
- React fast!
- Allow at least 60 seconds in between rounds
- Jump as high as you can
Instill these into your training regimen and you will soon be jumping higher and faster.
For beginners: Perform 3 sets of 5 reps with at least 1:00 rest between sets
For advanced: Perform 5 sets of 8 reps with at least 1:30 rest between sets
In case you missed it, Here is your video: Click Here