Plyometrics are a variety of exercises characterized by fast, explosive movements designed to improve speed, power, agility, jumping ability and quickness. As a result, athletes commonly incorporate plyometrics into their strength and conditioning program. A common plyometric exercise is the box jump -- a jumping movement using a raised platform. The goal of box jumps is to jump as fast and as high as possible to build muscular endurance, leg power and vertical explosiveness. You can improve quickness of box jumps with specific practice and training.
Step 1
Build a foundation of lower body and core strength before progressing to advanced box jumps. You can use basic strength-training exercises such as squats, lunges and deadlifts along with low-intensity jumping plyometric exercises.
Step 2
Improve your maximum jumping ability to make it easier to complete the prescribed height of the box jump. Jump explosively onto the box and repeat for six to eight repetitions to improve your overall jumping ability.
Step 3
Reduce the amount of time spent on the ground between jumps by improving ground reaction. Your ground reaction refers to speed strength and the ability to quickly apply force in specific directions. You can improve ground reaction with a jump rope or other explosive plyometrics.
Step 4
Use good jumping form to limit wasted movement during the box jump. Start by facing the box and load your hips before jumping off both legs. Swing your arms through the jump while keeping your core engaged for stabilization. Then, immediately jump down and continue the next jump until you finish the prescribed number of repetitions.
Step 5
Test your box jump quickness with routine tests and evaluations every four to six weeks. For example, complete 100 box jumps for time and repeat to see your overall progress.
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