Replacing Power Squats with PlyoBoxes
The evolution of strength, speed and agility training continues to evolve over time. One of the biggest changes workout routines have incurred over the past decade is the manner in which to enhance explosion and power. A few years ago many strength and conditioning coaches put a lot of emphasis on power cleans and squat to accomplish this. However, over the last two years a new trend has taken place where athletes are looking to achieve the same benefits of high impact lifts such as the power clean, but to do it in a more non impact manner. Recently many coaches are focusing their efforts on ploymetrics. These drills/exercises have been proven to enhance athlete’s strength and explosion while at the same time decreasing the risk of injury.
One plyometric that I find very effective in my workouts and also during the time I played in the NFL was the use of “plyoboxes”. Also known as “Vert Boxes” “Jump Boxes” and “Box Jumps”, plyoboxes are designed to mimic the same explosive movement that is put forth when you power clean or squat. These items are very inexpensive and should be part of every aspiring NFL player out there. You can view and or purchase the various types of plyoboxes by going directly to www.touchdownskills.com or click on the following link http://www.touchdownskills.com/products/plyoboxes.html.
Since I am a true believer of the benefits that can be gained by incorporating plyobox exercises in place of the power clean and power squat, I would like to share a simple workout that athletes at any level can include in their weekly workout routine and see immediate benefits.
Workout: Sand Box Jumps
This exercise will require a plyobox (http://www.touchdownskills.com/products/plyoboxes.html) and a sand pit. This could be a sand box in the backyard/local park or you can find a local high school track with a long jump pit.
Step 1: Chose a plyobox that as high as the bottom portion of your knees (if you feel you need a higher box do so using caution, you do not want to come up short on a jump and tear up your chins). Place the box in the sand pit where you have plenty of room to jump from the ground to the top of the box.
Step 2: With the plyobox in place, set your feet 4-8 inches away from the base of the box. Position your feet slightly narrower than shoulder width apart. Next, bend your knees, and keep your back flat and lower yourself until your body is positioned as if you were sitting in an invisible chair. Finally place your hands in front of you like you were going to box.
Step 3: In the bottom position explode and jump as high as you can, making sure you land on top of the plyobox. Step down, get in position and repeat. This workout should involve 8-10 jumps with 4-6 sets. Remember to focus on your body position and explosion. With consistent effort and including this as a regular part of your workout routine, you will notice a significant increase in explosion, vertical jump and speed.
