Vert Exercise with LSU Track

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To better an athlete's ability to produce massive force in a split-second, Irving "Boo" Schexnayder, jumps and multi-event coach for LSU track and field, prescribes the Rebound Jumps Drill.

Set Up

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

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Jumpers of all types—long, high and triple—share one difficult task: converting linear speed into an explosive vert. The formula for success hinges on two things: force and time. "Contact times in jumping activities are less than a second," explains Irving "Boo" Schexnayder, the jumps and multi-event coach for LSU track and field. "An athlete's jumping success is dictated by the ability to produce force in this limited time."

To better an athlete's ability to produce massive force in a split-second, Irving "Boo" Schexnayder, jumps and multi-event coach for LSU track and field, 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


Photo Credit: Getty Images // Thinkstock