|Function:||Leg Ext (Vertical)|
Stand on short plyo box or platform. Stand on one leg with other leg elevated or extended forward.
Bend knee and lift heel of supporting leg and swing arms back. Drop off of box or platform onto forward positioned foot. Land on one foot and bend legs and hips to absorb impact. Throw arms forward and upward, raise knee of lifted leg and extend hip, knee and foot of supporting leg. Jump up by extending body and arms. Touch highest flag with one or both hands. Land on both feet and squat down to absorb impact. Drop arms and stand upright. Repeat movement pattern on opposite leg.
Use both upper and lower body movement. Land on forefoot then come down on whole foot. Alternative method is to begin on both feet, step off and jump with one foot and land on both feet.