Speed Box | Plyometric Training

Speed Box | Plyometric Training

Published by Trevor Theismann on 10th Jan 2022

Plyometric Training Drills | Speed Box

Athletes will often worry about their squat max, bench press, and how much weight they can curl. The problem with this is athletes need foot speed, core strength, and agility to perform better at their sport. The speed box is a great plyometric training drill that will help increase foot speed no matter what sport the athlete plays. This plyometric exercise focuses on reaction time, balance, and hip flexor strength.

Drills For Speed | Plyometric Training

Speed box drills can be completed by athletes of all ages. Be sure that the box chosen it is not too high. The athlete should be able to naturally lift his or her legs to the top of the box and back to the ground with ease. Do not choose too short of a box because athletes will not feel the benefits in their hip flexors. When training to run faster athletes must choose drills where their knees have to be lifted. Leg drive is very important when it comes to foot speed and sprint speed. This is why the speed box can be very effective in giving results.

Technique | Plyometric Speed Box

After the correct plyometric box has been chosen it is time for the athlete to approach the box. Athletes must not be too far from the box. A distance to great will cause their legs to be straightened when they touch the top of the box. Each athlete must be close enough to the box so that when they lift their knee they will still be slightly bent. This will train the body to have a more powerful leg drive. As one foot touches the top of the box the athlete should maintain his or her center and quickly switch legs. The key to this drill is being as fast as possible with each touch. Athletes should not let their chest lean back out of their center and lose balance, nor should they let their head move forward past their front toe. Work to maintain a center of balance and use a good arm swing. 

Arm Swing Technique | Running Form

One of the biggest problems with athletes is their arms swing. It is a very easy problem to fix it just takes time and practice. It is important to be conscious of the arm swing because it plays a major role in sprint speed. Any wasted movements from side-to-side or straightening the arms will only make athletes slower. When thinking of a perfect arm swing the athlete must make an L in their arm. Maintaining that 90° angle through full range of motion will make athletes faster. That is of course if they do not have a correct arm swing to begin with. The arm should move from front to back with no side-to-side movements. Hands should never go above eye level and should break the plane of the body when moving backwards. Faster arms equal faster feet. Athletes must work on their arm swing to maximize their potential.

Kbands | Leg Resistance Bands For More Speed

Athletes using Kbands will notice a tremendous difference in the way they feel. The leg resistance bands add restriction to every movement while still maintaining full range of motion. This resistance will increase hip flexor, quad, hamstring, and core muscles with no change in technique. Athletes can move through advanced level plyometric exercises with no restriction, only added benefit from the resistance. Completing sets resisted followed by un-resisted sets will give athletes an added bonus due to muscle recruitment. Similar to a bench press, weight that is too heavy is hard for the 1st rep, but with a spotter, a lifter can get through the tough reps and then complete an 8 to 10 rep set. The reason for this is muscle recruitment. The athlete recruited more muscle fibers with the help of a spotter and then can truly overload the muscle and enhance strength gains with the additional reps. Kbands mimic this same concept but for the legs, hips, and core.

Optimize Your Training | Reps & Sets

The speed box should be done in short intervals. When using the leg resistance bands it is important to begin with a resisted set followed by un-resisted set. This will optimize the muscle recruitment concept. Complete one resisted set with a duration of 10 to 12 seconds immediately followed by an 8 to 10 second un-resisted set. Next take about a minute and a half break and repeat the superset 3 to 4 times. The plyometric speed box must be completed at 100% intensity. Training at half speed will provide minimal results.

Increase Speed In 5 Weeks

In just 5 weeks you can improve your speed, agility, vertical, and overall body control. Trevor Theismann has put together a five-week program that will give you results fast. Athletes around the world are improving their performance. Move through advanced level jump training, dynamic sprint work, and functional core stability training to improve your athletic abilities. Get started today and get to the next level.

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