With the golf season fast approaching the next few articles will focus on exercises that allow us to express our strength with speed = POWER! The first of these exercises will be the box jump. This movement is the culmination of rapid extension from the ankle, knee and hip. All integral to hitting the ball further.

Box jumps are a great addition to your programme. The low impact nature of the landings places considerably less stress on the joints compared to most plyometric exercise.

Coaching Points

Start with your feet under your hips, keeping your ankles, knees and hips in line.

Push your hips back and ‘cock’ your arms behind you. You should have a little flex in your knees but don't treat the movement as a squat, we are looking to hinge at the hip.

From this position with the weight on the balls of your feet (not your toes), drive your arms and hips forward and jump to the box (or bench if you don't have a box).

Keep your chest up with your chin tucked.

As you land absorb the impact with your hips, glutes and hamstrings. Don't allow your knees to shoot forward.

Pause for a second then step off the box (jumping off the box will place unnecessary stress on your achilles and not worth the risk).  

Make sure you get full hip extension when performing your jumps and ensure that you land with proper mechanics. Its not necessarily about the height you can achieve but the speed you can get onto the box.