Plyo Volume and Rest

[RB34]

What height box do your guys use for box jumps up?

@James_Smith

Double leg hops and jumps are always the safer option vs bounding

Deep knee bend jumps up- (box jump up, box jump up and off, stair jumps, jumps up a hill) transfer more effectively to acceleration due to the kinematic motion about the knee being similar and associated longer ground contact times

The range for my skill players for these jumps ranges from 10-50 per session depending on the training block

Slight knee bend jumps (hurdles and depth rebounds from .5-.75m drop) are more reactive/elastic and thereby transfer more effectively to max V/upright sprinting; again, due to the kinematic motion about the knee being similar along with the associated shorter ground contact times

The range my skill players stay in for these is similar to the acceleration phase jumps regarding hurdle hops and for depth variants the absolute maximum they will perform is in the 20-30 rep range per session

In all cases the repetitions per set ranges from 3-6 on average with full recoveries between in order to remain alactic

As you see the jump variants are complimentary to a S-L program in which the jumps up are placed earlier in the training year with the more reactive variants coming later

Always, always, always, remain conservative in jump volumes and work from that point. Speed work comes first. Find the lowest effective volume of non-essential training elements and consider it a success when you improve the primary objective- speed.