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Controlled Box Drills for Plyometrics Training

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Part of the video series: Plyometrics Training Exercises

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Summary: Using controlled movements in a step-up box drill will help you build explosive strength and power. Learn how to do controlled box drills for plyometrics training in this free athletics video lesson.

Views: 761 | Tags: training, workout, exercises, muscles, power, plyometrics, strengthening

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About the Expert

Kirk Vickers Kirk Vickers, the owner of TRIAD Performance Gym and Training Center, has been a respected figure in the Michigan sports community for more than two decades. ... read more

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Video Transcript

Controlled Box Drills for Plyometrics Training

KIRK VICKERS: This next motion is a fairly dynamic movement. We're going to work on a little technique so we can build into some higher-end movements and higher-end motion to create more explosive power and control. What we're going to do here, you notice I've got my foot on a box. My knee comes straight over a good joint angle here. Both feet are pointing straight ahead. What we're going to work on is just driving through the hip and the leg that's on the box. We're going to try to minimize much bounce off the leg that's on the ground. What we're going to do is drive through slowly, drive up and come down slowly. As we come down, I don't want to be loaded in the knee. I want to try to load back into the hip. So here, drive up, extend the leg out, come down slowly with the foot being straight on the ground. Push back into the hip, extend up, come back down slowly. Notice I'm not doing this when I come down. I'm just dropping down. I slowly control it, coming down slowly, coming off the ground slowly. That puts a lot of load here. You can actually see my leg tighten up as I try to get on this. Slowly coming up and slowly pushing back into the hip, dropping down.

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