The Abductor Box Jump Rebounds is a ballistic exercise for beginners to improve energy transfer, neural pathways for explosive lateral agility, body control, reaction time, balance and coordination.


Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.

Abductor Box Jump Rebounds Description

Abductor Box Jump Rebounds

Abductor Box Jump Rebounds

  1. Place box onto solid, non-sliding surface
  2. Place 2 agility rings shoulder-width apart on the ground; 1 to the left side and 1 to the right side of the box
  3. Step on top of the box; feet are close together
  4. Step off the box with both legs simultaneously
  5. Land with both feet simultaneously inside agility rings; look down to the ground during landing
  6. Immediately jump on top of the box with both legs simultaneously while looking down at the box
  7. Repeat
Share with friends

Use Social Media Buttons at the Bottom of the Page

Related Ballistic Exercises

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!

Visit my Website

Or follow me at:

  • facebook
  • googleplus
  • linkedin
  • twitter
  • youtube