Lateral box jump on single leg

STRENGTH

Benefits:

  • Improved speed and vertical jumping ability.
  • Improved ability to absorb impact in the joints and land safely.
  • Improved balance through lateral movement.



Pre-requisites:

  • No excessive tension in calves/back of lower leg.
  • Should be able to dominate the jump with the thighs/calves, and not the lower back and arms.
  • Should currently be able to perform a stable landing with two feet.



Preparation:

  1. Stand with feet shoulder-width apart, toes pointing straight laterally in front of a plyometric/stepper box, chest high, shoulders back.



How to Do the Movement:

  1. Squat down while swinging arms back. Swing arms forward quickly and jump sideways off both feet. Land on one foot on the box.
  2. Land on the ball of your foot with your toes straight, using your calf to stabilize the landing.
  3. Hold the landing in a bent knee position for two seconds, then step off and repeat again on the same leg. When one leg is complete, switch feet.



Considerations:

  • Lateral coordination and balance.
  • Should be able to stand on one foot with decent balance.
  • Should be able to perform without too much instability in your knee.

AS FEATURED IN

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