Plyometric Exercises
Altitude Landings
Altitude landings are a foundational exercise and are repeated throughout training phases with our athletes to develop sound landing mechanics and improve eccentric utilisation.
ECCENTRIC UTILISATION
Years of research and testing has shown us that boxers frequently display a small difference between their squat jump height and counter movement jump height which indicates that boxers struggle with the eccentric utilisation phase of the stretch-shortening cycle (SSC).
Ultimately, this has a negative effect on their vertical jump height which may be hindering their ability to punch harder as research suggests that punch force is strongly correlated with vertical impulse.
IMPROVING ECCENTRIC UTILISATION
Exposure to heavy strength training is the most effective method of improving eccentric control.
However, due to the high eccentric demand during compound lifts, squats for example, severe soreness is imminent.
Combined with a calorie deficit, this can significantly impair a boxer’s ability to recover and therefore negatively impact technical training.
Hence why @BoxingScience, we use plyometrics to improve our athlete’s eccentric utilisation enabling them to jump higher and punch harder.
Sets: 2-4
Reps: 3-5
Altitude Landings to Jump
Progressing on from basic altitude landings, incorporating a jump after a slight pause in the landing position teaches the athlete to absorb and re-produce force during the SSC.
Pausing in the landing position helps to breakdown movement and ingrain optimal technique.
PERFORMANCE BENEFITS FOR BOXING
The main benefit is improved eccentric utilisation which transfers to greater jump height and therefore vertical impulse.
As research suggests, punch force is strongly correlated with vertical impulse, meaning that those who jump higher tend to punch harder.
Boxing Science plyometric variations such as this feature in our programs as part of an extended warm-up following our original mobility routine.
For more videos that breakdown the tool we use to create stronger, more explosive athletes visit our sign-up to our membership and receive unlimited access to our exercise library.
Sets: 2-4
Reps: 3-5
Countermovement Jump
Countermovement jumps are one of the more advanced plyometric movements we use at Boxing Science once athletes have displayed solid landing mechanics and have developed a sufficient strength base.
This exercise can also be easily performed at home as it only requires bodyweight and some head room!
BENEFITS
This exercise is effective in teaching an athlete how to absorb and re-produce force during the stretch-shortening cycle.
Develops lower body RFD which is a significant contributor to jump height and therefore punch force.
More efficient use of lower body SSC during counter-punching and when throwing short shots on the inside.
Including arm swing increases jump height and therefore exposes the athlete to greater eccentric stress, improving his/her eccentric utilisation.
Sets: 2-4
Reps: 3-5
Dumbbell CMJ
Depth Jumps
Depth jumps are incorporated in our programs across all training phases, once the athlete has displayed sound landing mechanics.
This exercise can also be easily performed at home by stepping of a box, chair, sofa or low table.
BENEFITS
Is an effective exercise in teaching an athlete how to absorb and re-produce force during the stretch shortening cycle.
Stepping off from a platform increases eccentric demand and is therefore very beneficial in improving eccentric utilisation, contributing to greater jump height.
As we know from research, those who jump higher tend to punch harder.
Sets: 2-4
Reps: 3-5
Ice Skaters
Ice-skaters are a fundamental movement we incorporate with our athletes and are a feature of every single warm-up! Whether that’s before an S&C session or on fight night.
Similar to most of the plyometric movements we program at Boxing Science, ice-skaters can be performed with bodyweight and some space!
BENEFITS FOR BOXING
Ice-skaters are a great means of improving lateral strength, stability and balance. These qualities are integral for efficient lateral movement and rapid hip extension during boxing.
Ice-skaters also require the athlete stabilise the hip on landing which improves muscle function and reduces the likelihood of injury in the ring.
Sets: 2-4
Reps: 6-8 each leg (12-16 total)
NEW PLYO EXERCISES
Whilst we are in lockdown, it’s the perfect time to try out something new – learn a new skill to add to your arsenal ready for when we’re all back in action.
These exercises are challenging and can improveme speed, reactivity, power and co-ordination.
Try these out in your backyard or in your allocated exercise time… just make sure these are performed on a hard surface.
🔥 LINE DRILLS – 10-15s x 3 sets
💥 ALT LANDING TO LATERAL SHUFFLE – 4 reps each side x 3 sets
⛸ ICE SKATERS – 8 reps each side x 3 sets