Advanced Plyometric Box Drills

Video Transcript

KIRK VICKERS: Okay, this next movement, I'm going to tell you right out this is a monster right here. This is a difficult movement. I reserve this more for the athletes. So if you're not fairly athletic and in good control of your body, this is not a movement you necessarily want to incorporate into your program, although there are some modifications. You'll notice here I've got a box here. The size of the box is important. The higher is not necessarily better. We don't want to lose our joint angle. If you'll notice, on my knee, my knee, my thigh comes straight off my hip. I'm not too low where my knees are higher than my hip or my knee is not lower than my hip. This is the optimal height. We can drop the box lower. It's okay to drop the box lower if we need to. This motion, both feet are on the box. We're stable, foot stable on the box. You gotta make sure that you don't miss the box because we're going to explode into the air, driving the knee up with the opposite arm. I'll demonstrate it here in just a second. Here we go. Boom. Driving that knee up, my arms, opposite arm, opposite leg. That's important because that's going to mimic a running pattern. This will help us with our explosive power and our speed. Getting a lot of drive here, this is all total-body work, a lot of lower-chain motion, hips, glutes, quads, hamstrings, low leg, very dynamic. Fifteen to 25 is really moving into almost an elite level. A couple of sets of that and you're going to major league know that you've done some work.

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