Stand in a lunge in front of the plyo box (the vaulting box - 1 intermediate element plus top), with the back (right) leg placed on the tip of the toe. A medicine ball (or another weight such as a dumbbell or kettlebell) is held on the side where the leg is placed on the raised base with the arm bent at the shoulder. 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 jump; 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.
