Jump onto an object ► box jump

Individual work

From a standing position, tilt your upper body slightly forwards, stretch your arms backwards at an angle to your body (like a ski jumper on a ski jump), push off the ground powerfully to jump onto a raised object (plyo box or swinging box element incl. top) (use the momentum of your arms), straighten your upper body (stand on the object) and jump back to the starting position (possibly the other side of the object).

Attention:
Land as softly as possible (cushion the jump with your knees).

Lighten:
Lower the intensity between each execution; lower the height of the object.

Harden:
Additional weight; higher object.

Variation:
Bouncing from one side of the object to the other by jumping sideways.

1 flat bench/plyo box/swivel box

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)