- Panthers safety Eric Reid posted a photo to social media showing off his impressive box jump.
- According to Men's Health Fitness Director Ebenezer Samuel, C.S.C.S., "Movement and leap quality are far more critical to growing your vertical leap than endless reps and sets."
- The Panthers are 0-2 to kick off the NFL season.
To be an effective safety in today's NFL, you need both the presence of mind and physical ability to make challenging plays in the air on a dime. Sure, you need to prove yourself out on the field, but the hard work starts in the gym. The Panthers' Eric Reid showcased his exceptional vertical in a video recently posted to social media.
The video captures the one-time Pro Bowler completing a 55.5-inch box jump, which is a new personal record for Reid. Reid's leap is even more impressive when you take into account the fact that he's doing a seated box jump, which means he's jumping almost completely free of the stretch reflex.
According to Men's Health Fitness Director Ebenezer Samuel, C.S.C.S, in a standard box jump you bend at the knees and hips, then quickly explode upwards after the bend. This essentially causes a springy, elastic effect in your muscles to help propel your body.
"On this jump, Reid starts seated, which means he can't capitalize on that elastic energy. In top athletes (like Reid) that diminishes a great deal of their leaping power," Samuel said.
In other words, Reid can jump even higher than he does in the video if he does a standard box jump.
Samuel pointed out that this box jump is "more a 'test' of Reid's capabilities than it is his 'training.'" Reid wouldn't be doing seated box jumps every day in the gym, and he's not doing endless reps.
"If you want to test your max box jump, especially this seated box jump, think of doing 1-2 reps at each height, and getting plenty of rest between sets, 90 to 120 seconds to really recharge the driving muscles," Samuel advised.
Want a vertical like Eric Reid's? Although it's tempting to try hitting box jumps for 30-60 seconds and calling it a "workout," it's not going to help improve your vertical. Instead of quantity, focus on the quality of your movements.
"Train box jumps in 3-5-rep sets. The moment quality diminishes, end the set," Samuel said. "Movement and leap quality are far more critical to growing your vertical leap than endless reps and sets."
If you're a beginner to box jumps, check out these tips to maximize your power and minimize your injury risk.
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