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Single Leg High Box Jumps

Prerequisites: 
High Box Jump
Stance: 
Body weight is on one foot only; other foot is off the ground
Body Position: 

Standing on one leg drop into a ½ squat and quickly extend the hips and jump onto the box positioned in from of the body. The inactive leg can be used to generate extra momentum, making it easier to jump onto the box. The knee should be brought high through rapid hip flexion during the jump. Land softly on the box by landing heels first in a semi-squat position. Step down from the box.

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

Common Errors: 

Dropping into a ½ squat and hesitating before performing the jump – it is a quick dip and jump

Landing hard on the box or not getting the entire bottom surface of both feet on the box

Allowing the knees to protrude beyond the toes during the landing