Trail Blazers Brandon Roy Teaches Dumbbell Box Jumps

[edmundnlemadim]

Look the bottom line is this: it's generally agreed that before engaging in plyometric training, you should be able to squat 2x your bodyweight. Minimum 1.5x weight. That is to gauge if you muscles have the necessary strength to absorb the demanding forces from plyometric activity.

Do it right. Have a great strength base, flexibility, and good biomechanics. that will minimize any chances of injury

[3tmckee3]

I always wondered about this exercise. Now Roy has so many knee problems. Not saying this is the cause of his injury, but if this isn't done correctly it can really make your knees hurt.

[Alxcode9]

It looks too easy

[MSotelo503]

No wonder his joints are bad his knee absorb alot of contact/shock and lands farther than his foot.

[smokeythegoldfish]

@MSotelo503 whole point of a box jump is to take stress off ur joints...now if he did that and jumped OFF the box, THAT would screw his joints over

[MSotelo503]

@smokeythegoldfish I've my share of box jumps and ended up injury my left knee.... Now tell me how are Broy's knee's. He needs to train them differently.

[thamiks]

Go to my channel for Brandon Roy mixes.

[DassitBoy]

Does this help increase vertical leap?

[basketkosarka]

ofc

[Shadowzz4]

Depth jumps can be very damaging to the knees if done incorrectly do make sure you find someone who knows what they are doing.

The idea with depth jumps is that you are exposing your muscles to a massive amount of tension very rapidly, and if you can build up to being very explosive off of that depth jump, there should be a pretty good transfer to leaping ability. But be careful, do not weight yourself and start with maybe a 8-10 inch box.

[jumpman3210]

So Shawdowzz4 are u saying that ppl should lift weights (the usual) with the combination of cleans and snatches, and plyometrics OR transition from one phase to another let's say... weekly. For example one week is plyo, next weights, next cleans...?

[Shadowzz4]

Usually the first option you stated... the cleans and snatches and plyometrics are going to be part of the workout week, though it would not be essential that you have all three types of training in a given week.... it would depend on how you structured your program.

If you happened to do your plyometrics/cleans on the same day as standard lifting you would always do the two more explosive types first.

[Shadowzz4]

Im sorry that is a pathetic exercise. Box jumps holding dumbells is not a real exercise.

Look at what he does with the dumbells before he jumps. He swings his arms upward, thus he has momentum pulling his body upward with the dumbells.

That trainer is no good I will tell you for sure. I am a CSCS and now I know a Nike "Sparq" "Master Trainer" is a joke of a certification.

One of the worst strength training videos I have ever seen.

[jumpman3210]

Ic ur point. What would u suggest ?

[Shadowzz4]

Honestly there is no better exercise than cleans and snatches for building explosive jumping ability. However those exercises are very technical and take quite a bit of skill, flexibility and patience to master.

A good alternative would be deadlifts done with very good form.

Personally I have had quite alot of success with doing squats or deadlifts and then just playing basketball directly after. There seems to be a conversion effect of the exercises just done in the weight room to jumping.

[jumpman3210]

I agree with you. I do the same with regular (bodybuilding like) workouts then i play ball.

But one of my friends suggests Plyometrics in addition to the weights.

[Shadowzz4]

The thinking with most strength coaches is that you do exercises such as deadlifts, squats, lunges etc, to build strength in the legs, then you perform exercises such as and cleans, snatches to convert the strength gained through lifting to movements which are more sport specific.

The next step would be to perform box jumps and exercises such as this, but possibly even more beneficial are depth jumps, which is where you start on a box and STEP, not jump off, and jump immediately after contact.

[DDavidDVD]

screw you CSCS, freaking people like you thinks that they are the shit. Most of you arent even good athelets at all, not to say that most of you dont even make much for living!

[Shadowzz4]

Being a good athlete has nothing to do with it. Its about understanding what will improve performance. And Im definitely not a great athlete, but Im good enough to understand how the body works... I could dunk a basketball off one foot in eighth grade and at 6'3" can still dunk with two hands off a dropstep.

[res7evil]

@Shadowzz4 youre an idiot, how is it not an exercise?  it is basically box jumps, but with weight. now whether or not it is the most effective is another story.

[whiteflightbrotha]

i have a bad history with box jumps lol....i got 42 inches one step then 48, i got one foot, but slipped/busted my shin...lol

[SamR326]

he is messing up his Jordan 1's come ROY you know better

[DassitBoy]

no no no....its okay he probably got hundreds of those since he's with nike....

[musiqman24]

Roy's got some sick shoes

[hjdv83]

Does anyone else wonder how Brandon could still be doing these and need knee surgery (meniscectomy) about 2 months later? I wonder if this means Brandon exaggerated the injury since then or that the injury could be minor.

[hellopeople31]

dumb ass its healed thats why hes doing them

[hjdv83]

Dumb ass? The injury came not too long AFTER this box jumps video, in the offseason where there are no games played. Dumb ass..

[Raptorel]

I don't really agree with the dumbbell jumps, you could increase the box height instead. Adding dumbbells will corrupt the movement pattern biomechanics quite a bit.

[GregOdenFan52]

awsome