Box Drop to Single Leg Land (Plyometrics)
1. Setup:
- Stand upright on a sturdy box or platform that is around 12-24 inches tall.
- Your feet should be shoulder-width apart, and your arms should be relaxed at your sides.
2. Positioning:
- Ensure that you have enough space in front of you to land safely.
- Maintain a straight posture with your head up, and engage your core muscles.
3. Movement:
- Take a moment to focus and prepare for the jump.
- Step off the box with one foot and drop towards the ground, keeping your opposite leg slightly raised.
- As you descend, aim to land softly on the foot that you stepped down with.
4. Landing:
- Land on the ball of your foot first, allowing your heel to touch down gently.
- Bend your knee slightly to absorb the impact, keeping your body aligned over your foot.
5. Post-Landing:
- Stabilize your balance on the landing foot and hold for a moment.
- Make sure your knee is aligned with your toes to prevent injury.
6. Repetition:
- Step back onto the box and repeat the movement for a set amount of repetitions, usually around 5-10 times.
- Switch legs to perform the exercise equally on both sides.
Tips for Beginners:
- Start with a lower box if you are not comfortable with the height.
- Focus on your form over speed.
- Practice landing softly to minimize impact and potential injuries.
