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!

FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED! As a rapid rise out of the squat position is performed, the arms are extended upward until they reach the chest, where forceful extension away from the body occurs. The ball should be released at a 45˚ angle from the ground at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed. The feet can leave the ground.

Repeated split stance jumps are performed with a transition of foot placement at the top of each jump. Ground contact time should be limited, but may be longer than other plyometric jump exercises. The opposite foot should be transitioned in front of the torso with each jump. The arms should also be used to optimize vertical height.

A box no higher than 18 inches should be used for this exercise due to safety reasons and to the fact that the movement would be slowed down to an extent that it would no longer constitute as a plyometric/ballistic for increasing power. A step should be taken off the box (not a jump), and when landing both feet should contact the floor simultaneously. The landing should be absorbed by dropping into a ¼ - ½ squat with proper form; with a rapid vertical jump to follow. The height of the jump may be increased in many individuals if a visual stimulus is provided for them to reach for; such as a ball thrown high to catch, or a marking positioned high on a wall. During the advanced version the arms remain straight (no arm movement) hence not generating momentum.

The box used for this drill should be small to promote quick repetitive hops. Drive laterally with the foot on the floor 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 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.