Exos | Formerly Core Performance

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Core Knowledge


Box Blast - Alternating Continuous

Starting Position

  • Standing with one foot flat on a box
  • Arms bent at the elbow to 90 degrees and cocked back


  • Jump vertically by throwing arms and exploding through the front leg, extending your hip, knee, and ankle
  • In the air, the front and back leg will exchange positions in order to land with the opposite foot on the box
  • Without pausing, immediately repeat the jump with the opposite leg
  • Continue for prescribed number of repetitions

Coaching Keys

  • Throw arms up but stop with your hands at eye level
  • Land with full foot on the box
  • Torso should be leaning forward slighty upon landing with back leg bent slightly
  • Anticipate each landing to minimize contact time

You Should Feel It

  • Working your hips and legs

Tags: Plyometrics, Hip, Power, Lower Body Push