Difficulty: Moderately Easy
Things You’ll Need:
- 8-16 inch box (or other flat surface)
Step1
Stretch your legs and use cross-training or running shoes.
Step2
Stand straight, with good posture, on a Plyometric box (or other surface) that is at least 8 inches off the ground and no more than 16 inches.
Step3
Make a small hop off the box, keeping your back straight.
Step4
Land FLAT on your feet (neither toes nor heels) and bend your knees to approximately 40 degrees to absorb the shock of the drop. To compensate for the lean this will create, your arms should be bent (at a right angle) and pulled behind you for balance and to prepare for the subsequent leap.
You may wish to stop here and repeat this procedure until you feel you have it down. Make sure not to arch your back.
Step5
Straighten your legs immediately (do not lose the force from the fall)and simultaneously thrust both arms forward (maintaining the right angle) to "explode" off the ground.
Stop here until you have it mastered.
Step6
If you set 2 or three other boxes 2-4 feet apart, you can continue this exercise in rapid sequence. Do not perform more than 2-4 reps without resting, especially if your muscles are not used to the exercise.
Comments
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