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!

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.

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.