I’m glad you’re enjoying my site. I put a lot of time and effort into it. I really enjoy helping other athletes and coaches.
You have brought up a great question; one in which I probably should have made more clear. Every now and then I prescribe “box squats” that aren’t performed in the traditional manner. In fact, they’re not really box squats at all! In my “Fab 15” article on my website, I suggest 2 reps in under 2 seconds in this “box squat”. Basically, a box is placed behind the athlete just to set the depth of the squat. It is NOT there to break up the eccentric/concentric chain. The box is usually set at parallel or one inch above parallel. I ALWAYS used bands for this exercise to accelerate the eccentric porton of the lift. 2 reps in 2 seconds would be almost impossible without the bands pulling you down and activating the stretch reflex. This is for ADVANCED athletes only. You must do a couple of practice/slow sets to become accustomed to the height of the box. The goal is to reverse the movement as soon as your ass touches, or right before it touches, the box. The shins will come forward during this rapid decent as well. That is fine in this variation of the “box squat”.
This exercise is incredible for improving your jumping ability. But, I only recommend it for advanced athletes you have mastered traditional box squats. In other words, keep this exercise “in your back pocket” until you really need it!
Time for me to go eat!!!