By Scott Mackar
See the issue: January 2007

To better an athlete’s ability to produce massive force in a split-second, Boo prescribes the Rebound Jumps Drill.

Set Up

Place four 18- to 24-inch plyo boxes three feet apart

Drill

• Start on box
• Hop off; quickly explode onto next box
• Repeat through remaining boxes

Sets/Rest Time/Frequency: 10/45 to 60 seconds/once a week
The Payoff: Trains your nervous system to fire rapidly so you can produce more power in a limited amount of time.

Boo’s keys

• Set yourself for a second on the box, then hop off and explode through the ground as fast as possible
• Maintain good posture to allow enough time to prepare the limb isometrically for the next impact
• Ground contact time should be quick, efficient and kept to a minimum
• Begin arm swing from extended position; when you jump, elbows should be bent with arms shooting up
• Have a full, flat-footed landing, because landing toe first produces a collapse, increasing contact time

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