Single Leg Lateral Box Jump
Single Leg Lateral Box Jump
Prerequisites:
Lateral Box Jumps, Single Leg High Box Jumps
Stance:
Body weight is placed on one foot; the other foot is off the ground
Body Position:
Position yourself next to the box. Move the outside leg backwards to create momentum, drop into a ½ squat on the inside leg and quickly extend the hips and jump onto the box landing with the inside leg, heels first, in a semi-squat position. The knees should be brought high through rapid hip flexion during the jump. Step down from the box.
- FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Common Errors:
Loosing balance when landing on one foot
Dropping into a ½ squat and hesitating before performing the jump – it is a quick dip and jump
Allowing the knees to protrude beyond the toes during the landing
Landing hard on the box or not getting the entire bottom surface of the foot on the box
- Speed Training: