Kneeling position and jumping onto an object ► kneeling position & box jump

Individual work

Stand on one knee, alternate between standing on one leg and assuming a deep squat position. From the squat 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 floor powerfully to perform a jump onto a raised object (plyo box or swinging box element incl. top) (use the momentum of the arms), straighten your upper body (stand on the object) and jump back to the starting position (possibly the other side of the object), then return to the kneeling position. Change the starting leg with each execution.

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

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

Harden:
Additional weight; higher object.

1 flat bench/plyo box/swivel box

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