Demonstrated is a flow of progressions from double leg to single leg box jumps. Why should you program jump training?
Jump training should be an integral part of every strength training and injury prevention program. Jump training focuses on increasing power, which is equal to force times velocity. Increasing power can benefit everyone, whether it is an athlete’s performance on the field, or fall prevention for elderly adults.
Just like any other training program, jump training should be individualized and specific to the client’s/patient’s needs. If you want to maximize single leg performance and single leg strength, you need to work towards single leg jumps!
For maximum performance gains the goal should be single leg jumps! In terms of programming, we recommend starting with 20-40 reps if you’re a true beginner and see how you feel.
These progressions should be utilized after establishing a foundation with jump training on a flat surface without a change in elevation. Ankle and hip stability should be precursors to jump training as well. Be sure to check out those playlist for some ideas and supplemental training!