Step onto an object and one-legged jump (right) ► step up & hop

Individual work

Stand in a lunge in front of the plyo box (the vaulting box - 1 intermediate element plus top), with the back (right) leg resting on the tip of the toe. Move the back leg onto the raised surface (leg bent at approximately a right angle), extend the free leg in a fluid movement and at the same time perform a small jump into the air. Land back on the plyo box/swinging box using only the leg with which the one-legged jump was performed. Then move the free leg back to the starting position in a lunge. The other (left) leg accompanies the movement (bend the leg during the jump), but is only lifted off the floor and put down again in the same position (do not place the foot on the raised surface).

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

Lighten:
Select a lower element; do not perform a jump.

Harden:
Select a higher element; add weight (on the shoulder, in the hands or on the foot).

1 plyo box/swivel box

1-2 dumbbells/kettlebells/weight man chains/1 weight vest/medicine ball ► make the exercise more difficult (additional weight)