Using a bounce from the seat to generate power
The concentric-only stimulus is bypassed by the bounce.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Lower Body
Seated Box Jump
Coaching cues
- Sit on a box or bench; stand and immediately jump onto a second box
- Removes the countermovement — tests true concentric power
- Drive through the floor explosively from a seated position
- Full triple extension before landing on the second box
Common faults 2
Knees cave on the box landing
Valgus under the reduced jump height from the seated start.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗