Exercise Library
Static Box Jump






The static box jump is a box jump performed without a countermovement.
 
 
Execution
 
Perform a box jump from a static starting position—bend the knees and hips as you would in a normal jump, but hold this bent position for 2-3 seconds before jumping.
 
 
Purpose
 
The static box jump removes the assistance of elastic energy and forces the body to voluntarily produce more explosive force.
 
 
Programming
 
Static box jumps should generally be done for 3-5 reps per set, with 3-10 sets. In weightlifting, they are usually done at the end of a training session. This prevents their fatiguing the lifter for the performance of more sport-specific speed-dependent lifts, and also helps improve explosiveness by forcing the body to recruit more and higher-threshold motor units when partially fatigued.




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