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Plyo Box Primer

The Next Step in Power Development:
Plyometric training involves maximum explosive contractions performed as quickly as possible. Plyometrics is the icing on the cake, so to speak, in terms of speed, jumping, and explosiveness.

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Place the bar on the shoulders , not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and keep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.Place the bar on the shoulders , not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and keep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.

Take a deep breath before the downward movement. Hold your breath throughout the squat movement and breath out on the way up, just after passing the half-way point.

Use three spotters when possible. the back spotter controls balance and technique while the two side spotters judge the proper parallel depth. In addition, all spotters should coach and encourage the lifter.

Box Squat: A top priority BFS Squat Variation to be used as a core lift. Do once a week with the Parallel Squat. Always sit down under control with a locked in lower back. Rock back slightly, then surge forward and up on your toes.

Plyometrics Program Information:
The BFS Plyometric Program consists of five steps: Standing Vertical Jumps, Standing Long Jumps, Plyometric Box Jumping, Jumping on a Box from a Stand, and Plyometric Bounding Drills. All these phases sound like a lot; but if your program is well organized, your athletes can complete it in about 10 minutes.

Download the Plyometric Program document below to get started developing quickness and leaping ability for all athletes!

documents

Plyometric Program
Speed Program

Dot Drill Program
Organize Plyometrics

Closer Look at Box Jumping
Advanced Box Jumping