Reverse box jump on single leg with rotation

STRENGTH

Benefits:

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



Pre-requisites:

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



Preparation:

  1. Standing with feet shoulder-width apart and toes poimted straight and facing away from the front of a plyometic/stepper box, chest high, shoulders back.



How to Do the Movement:

  1. Facing away from the plyometric/stepper box, squat down while swinging arms back. Swing arms forward quickly and jump while turning 180 degrees off both feet. Land on one foot on the box.
  2. Land on the ball of your foot, with your toes straight, and using your calf to stabilize the landing.
  3. Hold the landing in a bent knee position for 2 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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