box jump


For this exercise you will need boxes, benches, or a sturdy, elevated platform between 12 and 24 inches high.

Starting position:

Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the side s and legs slightly bent.

Action sequence:

Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform. Immediately drop or jump back down to the original starting place; then repeat the sequence. You can perform a variation of these responsive movements by alternating the directions of jumping and dropping onto and off the platform. Remember to block with the arms and shoulders and concentrate on minimizing contact times without the expense of good hip projection.

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