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Core Knowledge

Movements

Box Blast - Continuous

Starting Position

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

Procedure

  • Jump vertically by throwing arms and exploding through the front leg, extending your hip, knee, and ankle
  • Land in the same starting position, without pausing, and immediately take off the same foot, repeating the jump for prescribed number of repetitions Repeat with the other leg

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, Lower Body Push, Plyometric Box

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