September 16, 2015 By Nick Folker

Building Blocks: The Bi-Lateral Lower Extremity Jump Progression Day 3

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The Seated Box Jump is a great exercise to teach hip speed and coordination. Like the regular Box Jump, try to use a soft box, such as a gymnastics box, instead of a metal box. Initially, set the box up at knee height. You will also need a box or bench to sit on. Make sure seat allows for a  hip-knee angle just above 90 degrees to start with. As you improve over time, you can lower the height of the box or bench. 


Exercise 3: Seated Box Jump

 

 

Tips:

Start seated in front of the box with your feet hip-width apart, hands in your lap. In a smooth movement, swing your arms back and out to the side as to avoid scraping the box/bench. Swing your arms forward as you move to stand up and jump onto the box. Focus on making this one movement, that is, not stand up, then jump. Instead, make the transition as smooth as possible. Land softly on the box with your feet hip-width apart, a slight bend in your knees and knees in-line. Do not land with your knees locked out. Stand up from this position. Step down slowly from the box and resume starting position seated on the box. Repeat for prescribed reps.

Split_Squat_BW.ai2

 

More Building Blocks:

Check out more from our building Blocks Series.

Download our e-book to receive an in-depth look at our full August Building Blocks!

Day 1: Box Jumps
Day 2: Star Jumps 

Summary:

Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at https://www.facebook.com/BridgeAthletic, Twitter at https://twitter.com/BridgeAthletic or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
 
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
 
Be sure to check back tomorrow for more Building Blocks!
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About the Author

Nick Folker

Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.

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