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!

Position yourself next to the box. Drop into a ½ squat and quickly extend the hips and jump onto the box. The knees should be brought high through rapid hip flexion during the jump. Land softly on the box with both feet completely on the box in a semi-squat position. Step down from the box. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!

Lower the chest to the medicine ball and forcefully extend the arms to propel the upper body into the air. While in the air shift the body towards the medicine ball so that the opposite arm rests on it as the chest descends back to the floor. Rapidly extend the arms at the bottom of the pushup to perform another rep with minimal contact time with the medicine ball. The upper body should return to the initial position. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!

Forcefully extend the arms forward to propel the medicine ball to the partner or wall. As the ball is returned, absorb the ball and release it as rapidly as possible. The arms do not have to fully extend in a pass as the idea is to perform rapid reps with minimal contact time with the ball. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!

The arms are forcefully brought from overhead to in front of the body while slightly bending the hips and lower back forward. As the bending of the lower back occurs, the abdominals should be contracted. The ball is released near chest level and the rebound is caught in the same position. As the rebounded medicine ball comes into contact with the hands, the arms are extended back over head to perform another full range of motion slam. Thus, the deceleration of the ball occurs from the shoulders and abdominals. Contact time with the ball is to be limited as the focus is on quick explosive repetitions and plyometric power production. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!