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

Individual work

From a kneeling position, jump into a deep squat. From the squat, lean the upper body slightly forward, extend the arms diagonally backward along the body (like a ski jumper on the ramp), then push powerfully off the ground to perform a jump onto an elevated surface (plyo box or Swedish box element including the top), using the swing of the arms. Straighten the upper body while standing on the surface, then jump back to the starting position (possibly to the other side of the equipment) and return to the kneeling position.

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)