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Exercises Movements, technique & proper execution

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Old 07-10-2009, 01:36 PM   #11
Kevin Shaughnessy
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Re: Weighted box jumps and ACL strain

I appreciate all the responses. To clarify, I jump on stairs rather then a box, so theres more of a forward traveling component that has to absorbed on landing then in regular box squats, and I was wondering if that might cause undue ACL strain.

I have another questions if you'll humour me: Whats are some good ways to improve verticle leap, besides olympic lifts, squats and deadlifts?

Thanks.

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Old 07-10-2009, 06:21 PM   #12
Steven Southrey
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Re: Weighted box jumps and ACL strain

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Originally Posted by Fred Wenger View Post
As far as I know, you should never do weighted plyometrics, as the forces exerted on your joints are extreme plus it may cause dysfunctional movement patterns.
Agreed. Just landing with body weight is already a significant impact.
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Old 07-10-2009, 06:28 PM   #13
Steven Southrey
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Re: Weighted box jumps and ACL strain

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Originally Posted by Kevin Shaughnessy View Post
I appreciate all the responses. To clarify, I jump on stairs rather then a box, so theres more of a forward traveling component that has to absorbed on landing then in regular box squats, and I was wondering if that might cause undue ACL strain.

I have another questions if you'll humour me: Whats are some good ways to improve verticle leap, besides olympic lifts, squats and deadlifts?

Thanks.
The jumping on stairs shouldn't make much of a difference. I use stairs sometimes.
In regards to vertical leap, there are a ton of things you can do to improve jumping. First question is what kind of jumping do you need? There are differences. For example, would you rather have a 35" vertical but see a distinct performance drop or have a 30" vertical that's more sustainable? Depends on your requirements.
For me, when I was playing basketball, I had a max vertical of 38" but was only hitting about 24" on my jump shot. After some specific training, my max actually declined to 36" but I was routinely hitting 30" on my jump shot. This was better for me since I was a shooting guard.
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Old 07-10-2009, 06:37 PM   #14
Steven Southrey
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Re: Weighted box jumps and ACL strain

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Originally Posted by John Devine View Post
I would always drop off the box with both feet and then jump back up. Effectively starting each rep from on top of the box. The point being to get a better stretch response and improve vertical jumping performance. It sounds like that may be incorrect or at least a bad practice. Can someone explain?
I asked the same question in a FGB thread. I would always step down but get about 20 on the box jumps. Once I saw people dropping down my total went to 40.
I would think the stepping down is better for the knees and you get a better workout in terms of strength since you're starting each jump from scratch. On the other hand, dropping down and bouncing back up works more of the speed and plyometric component.
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