Single Leg Box Depth Jump

Classification

Instructions

Preparation

Stand on short plyo box or platform. Stand on one leg with other leg elevated or extended forward slightly.

Execution

Hop forward off box or platform on one foot. Pull arms back to each side and land on one foot. Immediately throw arms forward and jump up to higher box or platform. Land again on same foot, bending leg to absorb impact. Repeat with other leg.

Comments

Land on forefoot then come down on whole foot. Alternative method is to begin on both feet, step off and jump with one foot and land on both feet.

Force (Articulation)

Dynamic

• Hip
  • Extension
  • Flexion
• Knee
  • Extension
• Ankle
  • Plantar Flexion
• Foot
  • Plantar Flexion
• Shoulder
  • Abduction
  • Flexion
• Scapula & Clavicle
  • Elevation
  • Upward Rotation

Static

• Spine (Thoracic, Lumbar)
  • Extension
  • Lateral Flexion
• Hip
  • Abduction