Page 42 - Frank Sasso Boxing Footwork

Boxing Footwork Drill #7 – Plyometric Box Jumps

When it comes to building extreme power and speed in your legs the box
jump is the go-to exercise. It’s all well and good to repeat stance switching
drills and the like but if your legs are lacking power and speed your
adversary will take advantage of this in the ring.

I do not recommend using a metal framed plyometric box for your box jumps
as I’ve seen far too many guys in the gym end up injured with sliced up shins
thanks to these. Instead opt for a soft box that will be forgiving in case you

fail to clear the box on your later repetitions as your legs begin to fatigue.

When it comes to plyometric box jumps you can perform them in various
formats – for time, for a prescribed number of reps etc.

My personal favorite way to implement box jumps specifically for boxers to
develop those fast explosive legs is the Tabata method.

Tabata training is a form of high-intensity interval training comprised of 20
seconds of work followed by 10 seconds of rest for a 4 minute period.
Therefore, one round of Tabata is comprised of 8 rounds of 20 seconds of

your box jumps.