According to Donald Chu, former Director of Athletic Training & Rehabilitation at Stanford University, plyometric training is an effective training tool for basketball players. Jump boxes allow you to utilize vertical and lateral jumping exercises to resemble the sport-specific movements and physical demands of a basketball game. Combining the exercises performed on the jump boxes with additional strength and power training can help you improve your overall basketball performance.
Types
Jump boxes are available in a variety of shapes, sizes and types to accommodate the different ability levels and exercises. For example, 12-inch boxes are designed for beginners while 18- and 24-inch boxes are used by intermediate and elite basketball players. Some jump boxes feature a pin adjustment that allows you to change the height of the box. Jump boxes are made from either a solid steel or wood construction with a flat, non-skid rubber top for a secure landing.
Benefits
The primary benefit of jump boxes for basketball training is the ability to perform plyometric exercises that improves strength, speed, power and agility. You can customize the exercises and workouts to simulate the movement and jumping patterns used while playing basketball. To maximize the benefits from the jump boxes, however, you must choose the correct exercises along with using proper exercise technique.
Exercises
Exercises on the jump boxes for basketball players include vertical or lateral movements. The best vertical jumping exercises include "jump to box" that is performed by jumping from the ground to the top of the box and "depth jump" that is performed by jumping from the top of the box to the ground and immediately jumping as high as possible. Lateral jumping exercises include the "lateral jump to box" that is performed by jumping laterally from the ground to the top of the box and "lateral hurdle jumps" that is performed by jumping laterally back and forth over the box.
Training
With the intensity and physical demands of jump box training, only perform the exercises two to three days per week with at least 48 to 72 hours of recovery between workouts. Start out with low intensity drills and gradually progress to high intensity drills as your strength and power increase. Beginners should only perform 80 to 100 jumps while intermediate players can perform 100 to 120 jumps and advanced athletes can perform 120 to 140 jumps per workout.
References
- Sports Fitness Advisor; Plyometric Training Section; Phil Davies
- Sports Fitness Advisor; Lower Body Plyometric Exercises; Phil Davies
- Sports Fitness Advisor; Plyometric Training For Sport Specific Power; Phil Davies
- Ultimate-Youth-Basketball-Guide.com: Plyometric Jump Box Training
- Donald Chu; Plyometric Training for Basketball; Donald Chu
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