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Medial Box Shuffle

Stance: 
The inside leg will start on top of a small box with the outside leg on the floor. Feet should be near-shoulder width apart, and the knee should not extend past the toes of the foot on the box.
Body Position: 

The box used for this drill should be small to promote quick repetitive hops. Drive laterally with the inside foot (foot on top of the box) to clear the box and land on the other side with the opposite foot now on the floor. Land softly as possible on the box and floor, and drive back with the inside foot (foot on top of the box) to the starting position as quickly as possible. The idea is to have minimal contact time with the ground, and perform many reps in a short period of time.

  • FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!

Common Errors: 

Landing hard and allowing the knees to protrude past the toes

Neglecting to focus on the plyometric emphasis of the exercise by minimizing contact time with the floor and box while maintaining form