1. Positioning:
- Stand at the edge of the box with your feet shoulder-width apart.
- Keep your knees slightly bent and your core engaged for stability.
- Let your arms hang relaxed at your sides or raise them slightly for balance.
2. Preparation to Jump:
- Take a deep breath and focus on the ground where you will land.
- Shift your weight onto one leg (this will be your landing leg) while letting the opposite leg hang off the box.
3. Jumping Off the Box:
- Bend your standing leg and push off the box, allowing your other leg to move forward.
- Use your arms to help propel your body downward and forward.
4. Landing:
- Land softly using the leg that was on the edge of the box.
- Absorb the impact by bending your knee and lowering your body into a soft landing position.
5. Follow Through:
- Keep your body balanced and stable in a split stance, with one leg forward and one behind.
- Hold this position for a moment to ensure stability before preparing for the next repetition.
6. Repetition:
- Step back up onto the box and repeat the jump, alternating legs if needed for balance training.
- Aim for 8-12 repetitions, resting as needed.
Tips:
- Start with a lower box to master your technique before progressing to higher surfaces.
- Focus on maintaining control during both the jump and the landing to prevent injury.
- Keep your movements smooth and controlled throughout the exercise.
