- Sit on squat box facing elevated platform. Position lower
legs vertical or ankles slightly forward of knees. Place arms
down to sides.
- Swing arms forward. On arm's back swing, begin to lean torso
forward. Swing arms forward again, shift body weight onto feet,
and jump off ground onto elevated platform. Land feet on top
of elevated platform.
- Ideally, knees could be behind ankles (further back than
what is shown) when initially seated. In this position, greater
stretch reflex can be created through hips (via hamstrings)
once torso rocks forward, just before jump. However, other hip extensors
can engage in stretch-shortening
cycle in lieu of hamstrings' optimized involvement.
- A plyo-platform, bench, stool, or chair can be used. Increase
height of elevated platform as ability improves. Plyometric boxes
or stacked mats may be used as elevated platform. Also see similar
Box Squat Jump.
- Scapula & Clavicle
- Spine (Thoracic, Lumbar)