Shocks

Shocks

These are the most common plyometric exercise employed by coaches. These are very intense exercises and can result in injuries associated with high impact and overuse. The spacing and height of the boxes are based on the fitness and coordination level of each athlete.

Exercise	Intensity	Direction	Movement	Volume
In-Depth Jumps	Shock	Vertical or Horizontal	Place boxes about 2 feet apart. Begin by standing on top of box, step off and land on balls of feet with knees slightly bent. Knees should bend upon impact, then jump explosively up to next box	2 - 4 x 5 - 10
Box Jumps	Shock	Vertical or Horizontal	Place boxes 3 to 6 feet apart. Begin in athletic stance in front of first box, jump upward and forward landing on first box. Foot contact may be with one or two feet. Immediately after landing, explode up as high and far as possible. Upon landing immediately jump up to the next box.	2 - 4 x 5 - 10

Box Jumps

In-Depth Jumps

Information on this site is not a substitute for physician directed care.

Please consult your personal physician for more detailed information

concerning specific injuries or illnesses.

Last Update for AthleticAdvisor.com: 06/04/2006 12:01:52 PM