Stand shoulder-width apart in front of a raised surface (e.g. plyo box, flat bench or vaulting box element incl. top), heels/calves practically resting on the raised surface, arms hanging, supported on the hips, crossed on the chest or in front, standing leg bent to sit on the raised surface, the free leg pointing diagonally forwards and downwards (lifted off the floor). Then straighten the supporting leg to return to the starting position in the standing position (at the same time bring the free leg back next to the supporting leg). After each exercise, the standing or free leg is changed. When bending the leg, the arms can be brought forward so that they can support the movement when standing up by bringing them back to the body (work with momentum if necessary).
Attention:
Lower the upper body as upright as possible (no tilting forwards or backwards); keep the knee of the training leg as centred as possible over the foot.
Lighten:
Higher base to reduce the need to bend the supporting leg (greater angle in the knee); bend the free leg; arms support the movement (momentum).
Harden:
Lower base to bend the supporting leg more (smaller angle in the knee), additional weight (on the shoulders, in front of the chest, with hanging arms or in front); perform the exercise without a base to sit on.
