The Low-Level Abductor Box Jump Rebounds is a plyometric exercise for beginners to develop neural pathways for explosive lateral agility, reaction time, body control and coordination.
Before you start implementing plyometric exercises into your training program you may want to learn more about tennis plyometric training and how to develop neural pathways for maximum power for better results.
Low-Level Abductor Box Jump Rebounds Description
- Place box onto solid, non-sliding surface
- Place 2 agility rings shoulder-width apart on the ground; 1 to the left side and 1 to the right side of the box
- Step on top of the box; feet are close together
- Jump off the box with both legs simultaneously
- Land with both feet simultaneously inside agility rings; look down to the ground during landing
- Immediately jump on top of the box with both legs simultaneously while looking down at the box
Low-Level Abductor Box Jump Rebounds Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and landing in the same spots repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
If that’s still too easy then change the high of the box.
Here are the progression levels:
- Beginner: look down during landing
- Advanced: look up during landing
- Professional: land on one leg
Related Plyometric Exercises
We provide you with some more workouts and training tips you may be interested in to optimize your training.
Also, make sure that you warm up properly before and stretch out after your training session.