A unilateral plyometric exercise with takeoff from one foot and landing on the same foot on a raised box. The movement combines rapid hip, knee and ankle extension with controlled single-leg landing.
Stand facing a stable box with a clear landing surface and shift your weight onto the working leg.
Bend the working hip and knee slightly while moving your arms back.
Swing the arms forward and extend the working leg to jump onto the box.
Land on the same foot with the hip and knee flexed, regain balance and stand tall.
After stabilizing, step down carefully to reset before the next separate repetition; the demonstration ends on the box and does not show this reset.
Choose a box height that permits a controlled same-foot landing, not just foot clearance.
Keep the landing knee aligned with the direction of the foot.
Count one takeoff and stabilized landing as one repetition; assess each leg separately.
Pushing off with both legs or landing on the opposite foot.
Landing with a stiff knee, an inward knee collapse or only the edge of the foot on the box.
Rushing into another jump or jumping down before establishing balance.
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