Upper Body Power Training: Low Box Drills

Upper Body Power Training: Integrating upper body movements into your speed programs.

Part 2 Low Box Drills

By John Gaglione

In case you missed part 1 click Here

For this installment of the series of upper body movement training we will talk about low box training.  Low box training is a good way to improve speed, agility and quickness for athlete of all ages. When we talk about low box training we are talking about a box that is less than 12 inches high. This allows most athletes to accomplish these drills without having a huge strength demand.  Low box training is a great tool for teaching athlete to learn how to reposition their feet during training.

These drills can certainly be regressed to just simple lines drills if the athlete isn’t as strong or coordinated enough to perform the low box drills. These drills can also be progressed to higher boxes if the goal if more strength or power oriented. These drills are great for building coordination as well as foot and hand speed. As with normal size box drills we still want to land soft and under control on the box. We never want to sacrifice speed for form especially in the beginning phases. As the athlete gets more advanced and stronger he or she can progress to a slightly higher box.

These drills can be used as part of a movement training session or as part of a metabolic conditioning circuit. As in all jumping and hoping drills it important to make sure the joint are in good alignment when performing all of these movements. Watch for the knees caving in on the lower body movements and watch the position of the wrists and scapula during the upper body movements. These drills should be performed as quickly as possible with good form. I typically use 6 second sets to ensure high intensity, but they can certainly be done for longer duration if conditioning is a goal of the session. Depending on the sport that the athlete plays you can manipulate the time frame to mimic the energy system demands of the sport when using the low box drills as a conditioning tool.

Low Box Drills

Linear Foot Transfer

The athlete will start with facing the box with one foot on the box and one foot off the box. The athlete will jump up and switch the position of their feet so now the opposite foot is on the box. This will be done for a given amount of time.

Lateral Foot Transfer

The athlete will start standing to the side of the box with one foot on the box and one foot off the box. The athlete will push off the outside leg and switch the position of their feet so now the opposite foot is on the box. This will be done for a given amount of time.

Wide Outs

The athlete will start with both feet straddling the box in an athletic stance. The athlete will jump up and bring both feet on the box and then repeat for a given amount of time.

Linear Hand Transfer

The athlete will start with facing the box with one foot on the box and one foot off the box. The athlete will jump up and switch the position of their feet so now the opposite foot is on the box. This will be done for a given amount of time.

Lateral Hand Transfer

The athlete will start standing to the side of the box with one foot on the box and one foot off the box. The athlete will push off the outside leg and switch the position of their feet so now the opposite foot is on the box. This will be done for a given amount of time.

Hand Wide Outs

The athlete will start with both hands straddling the box in an athletic stance. The athlete will jump up and bring both hands on the box and then repeat for a given amount of time.

Linear Foot Transfer Double Touch

The athlete will perform split jumps, but double touch the box. The athlete will tap the box twice before switching to the other leg.

Lateral Foot Transfer Double Touch

The athlete will perform lateral push offs, but double touch the box. The athlete will tap the box twice before switching to the other leg.

Wide Outs Double Touch

The athlete will perform wide outs, but double touch the box. The athlete will tap the box twice before switching to the other leg.

Linear Hand Transfer Double Touch

The athlete will split hand jumps, but double touch the box. The athlete will tap the box twice before switching to the other hand.

Lateral Hand Transfer Double Touch

The athlete will perform Hand Lateral Push Offs, but double touch the box. The athlete will tap the box twice before switching to the other hand.

Hand Wide Outs Double Touch

The athlete will hand wide outs, but double touch the box. The athlete will tap the box twice before switching to the other hand.

Educate, Motivate, Dominate

-Coach Gaglione