Band-Resisted Box Jump

Purpose. A vertical jump against light band resistance, which loads the jump most where force production is easiest and keeps the top of the movement fast.

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How it fits the system. An advanced-level resisted vertical jump entry in the Plyometrics section, programmed to develop power, rate of force development. Related work in the library: Box Jump and Barbell Jump Squat.

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Primary muscles

Quadriceps, Gluteus Maximus, Gastrocnemius

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Secondary muscles

Hamstrings, Soleus, Core

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Movement pattern

Resisted Vertical Jump

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Equipment

Resistance Band, Plyo Box

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Difficulty

Advanced

1. Anchor a light band to the floor and loop it over the shoulders or hips.
2. Stand on the band with a box in front of you at a comfortable height.
3. Perform a countermovement and jump onto the box against the band tension.
4. Step down, reset the band, and repeat.

• Use a band light enough that the jump still looks like a jump.
• Keep the countermovement quick — band tension punishes a slow dip.
• Land on the box with the whole foot.
• Stop the set as soon as jump height noticeably drops.

• Using a band so heavy that the movement becomes a slow squat.
• Letting the band pull the trunk into flexion.
• Adding this before unloaded box jumps and squat jumps are well established.