Exos | Formerly Core Performance

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Core Knowledge


Medial Vertical Hop - NC to Stabilization on Box

Starting Position

  • Standing with hips perpendicular, on the leg furthest, to a low box


  • Hop medially onto the box
  • Hold a stable landing position for three seconds
  • Step down off the box and repeat the drill for the prescribed number of repetitions, then repeat on the opposite leg

Coaching Keys

  • Use hip and arms to generate force
  • Land softly by absorbing through your hip
  • Do not allow knee to collapse to the inside upon takeoff or landing

You Should Feel It

  • Working your hip and leg

Tags: Stability, Lateral Movement, Plyometrics, Plyometric Box