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I don’t know how I did it.

I must have really been buried deep in The Flight System.

I can’t believe I actually forgot to write a blog post on one of the Top 10 Vertical Jump Drills.

Update: I have a free Advanced Vertical Jump Series. Learn how to start increasing your vertical


My bad Squad. You see this is why I need the trip to Miami this weekend. I need to relax and slow my role for a couple of days.

I want to make sure I’m fresh and ready to go when I come back. There will be new content out on the regular.

Now on to number 7.

#7 Seated Box Jumps

The good old Box Jump.

Everyone and their moms knows what a box jump is.

Pretty much anyone can do it and it’s usually one of the first few exercises strength coaches recommend for a beginner in plyometrics.

But what if I told you there was a way to make the box jump even more effective in regards to your vertical jump goals.

You see if we perform the box jump seated, we teach our bodies to produce power from a static position.

By starting in a seated position we are able eliminate a counter movement or also known as the stretch shortening cycle.

This is where the body actually creates energy to produce a higher jump.

Now I know what you might be thinking.

Don’t we want that “stretch shortening cycle” if it’s going to produce a higher jump???

Update: I have a free Advanced Vertical Jump Series. Learn how to start increasing your vertical


The answer is HELL YEA!

But for the moments where we need most, like dunking during a game, jumping over your defender to catch a football, or simply jumping across the net to block a soccer ball from getting into your territory.

When we’re in the gym we focus on the other things that will help us gain inches on our vertical jump.

Rate of Force Development

This is the “magic pill” if you will for gaining inches on your vert. And that’s what The Flight System is all about.

Optimizing your rate of force development so you can be able to perform at the highest level in all your games or moments you need it most. 

Now time to get my training in. I got a busy day ahead of me.

Keep Grinding Squad,

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