4
PLYO BOXES EXERCISES
LATERAL STEP-UP
Plyo Boxes:
12 inch
Start:
Standing to the side of the box, place the foot
closest to the box on top of it.
Action:
Use the leg on the box to raise the body until
the leg is extended, then lower to starting position.
Don't push off the foot on the ground; use the bent leg
to do all the work. Perform exercise using both legs.
ALTERNATING PUSH-OFF
Plyo Boxes:
12 inch
Start:
Stand on the ground and place one foot on the
box, heel close to closest edge.
Action:
Push off of the foot on the box to gain as
much height as possible by extending through the
entire leg and foot; land with feet reversed (box foot
lands a split second before ground foot). Use a double
arm swing for height and balance.
ALTERNATING PUSH-OFF
Plyo Boxes:
12 inch, 18 inch, or 24 inch
Start:
Stand to one side of the box with the left foot
raised onto the middle of box.
Action:
Using a double arm swing, jump up and over
to the other side of the box, landing with the right foot
on top of the box and the left foot on the floor. This
drill should be done in a continuous motion, shuffling
back and forth across top of plyo box.
SQUAT DEPTH JUMP
Plyo Boxes:
One or two boxes 12 inch, 18 inch, or 24
inch
Start:
Stand on a box in a quarter-to half-squat, toes
close to the edge.
Action:
Step off the box and land in a 90-degree squat
position. Explode up out of the squat and land solidly
in a squat. For added difficulty, land on a second plyo
box of equal height after doing the jump.
DEPTH JUMP TO RIM JUMP
DEPTH JUMP WITH 360-Degree TURN
