SAFETY TIP
Because of the complexity of this exercise, younger swimmers should not perform it.
Box Jump
Execution
1. Stand 6 to 8 inches (15 to 20 cm) in front of a plyometric box and drop into a quarter-squat position.
2. Jump up onto the box, landing with your feet directly underneath you and your knees slightly flexed.
3. Complete the movement by standing up erect on the box.
4. Step off the box in a slow, controlled manner.
Muscles Involved
Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius, gastrocnemius, soleus
Secondary:Biceps femoris, semitendinosus, semimembranosus, external oblique, internal oblique, transversus abdominis, erector spinae
Swimming Focus
Box jumps are a valuable exercise for developing speed and strength in the lower extremities to improve your ability to explode off the starting blocks and turn walls. Jumping up onto the box has two primary advantages when compared with a normal jump for height: (1) The height of the box serves as a motivational target, and (2) landing on the box reduces the stress placed on the lower extremities. The box jump also serves as a good exercise for learning how to use the arms to increase the jump height, which translates into improved distance and speed off the starting blocks. You can increase jump height by explosively swinging the arms at the initiation of the jump.
Two common flaws associated with the exercise are tucking the legs to the chest instead of truly jumping up in the air and not keeping the chest up.
SAFETY TIP
To avoid placing undue stress on the lower extremity, step down softly off the box instead of jumping down.
Diagonal Cable Column Lift
Execution
1. Stand 2 feet (60 cm) to the side of a cable pulley machine and place your feet shoulder-width apart.
2. Drop into a half-squat and reach down and across your body to grasp the pulley handle.
3. In a combined movement, straighten your legs and pull the handle in an arcing motion up above the outer shoulder.
4. Slowly return to the starting position.
Muscles Involved
Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius, erector spinae, external oblique, internal oblique, anterior deltoid, middle deltoid, posterior deltoid, triceps brachii
Secondary:Biceps femoris, semitendinosus, semimembranosus, serratus anterior, trapezius, teres major, teres minor, supraspinatus, rhomboid major, rhomboid minor
Swimming Focus
The overhead reaching component of the exercise helps swimmers, particularly backstrokers, develop confidence and strength when initiating their stroke. The combined diagonal and rotational movements make this a good exercise for strengthening the core musculature while at the same time enhancing the linkage between the upper extremity and lower extremity. The leg component helps all swimmers improve their strength during starts and turns. Backstrokers will find the exercise particularly useful because it is a dryland exercise that allows them to focus on linking the movements of their arms and legs in a manner similar to that used in performing a start off the wall.
Added emphasis can be placed on the legs by deepening the squat at the start of the exercise. As with other lower-extremity exercises, be sure that the knee does not translate past the tips of the toes. To incorporate the trunk rotational movement, visually focus on following the path of the hands while performing the entire movement.
A good way to introduce this exercise to young swimmers is to begin with no resistance and later use a low-weight medicine ball.
VARIATION
Diagonal Medicine Ball Lift
Using the medicine ball for resistance allows you to add an explosive component to the exercise. When performing the movement pattern with a medicine ball, emphasize throwing the medicine ball up and over one shoulder, focusing on reaching high over the shoulder.
EXERCISE FINDER
ARMS
Standing Double-Arm Triceps Pushdown(variation: Standing Double-Arm Triceps Pushdown With Rope)
Dumbbell Kickback (variation: Dumbbell Kickback With Tubing)
Close-Grip Push-Up (variation: Close-Grip Push-Up With Medicine Ball)
