Step onto an object (left) ► step up

Individual work

Stand upright in front of the plyo box (the vaulting box - 1 intermediate element plus top), with one leg stretched out on the floor and the other (left) leg bent on the raised surface. A medicine ball (or another weight such as a dumbbell or kettlebell) is held on the shoulder with a bent arm on the side where the leg is placed on the raised surface. Extend the bent leg and at the same time move the leg placed on the floor onto the base to get to a standing position on the box/swinging box. Then move both legs back to the starting position (right leg back on the floor, left leg remains on the raised surface).

Attention:
Keep your upper body upright, distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Lighten:
Select a lower element; do not hold any weight on the shoulder.

Harden:
Select a higher element; more weight; additional weight on the foot.

Variation:
Hold a weight (dumbbell or kettlebell) in both hands with hanging arms.

1 plyo box/swinging box
1 medicine ball/dumbbell/kettlebell

1 weight sleeve/weight waistcoat ► make the exercise more difficult (additional weight)
1 additional dumbbell/kettlebell ► variation of the exercise