The low-level lateral box jump rebounds is a plyometric exercise for beginners to develop neural pathways for explosive jumping, body control & coordination.
In addition, the low-level lateral box jump rebounds can be used to improve skill and speed foundation for more complex movements.
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.
Lateral Box Jump Rebounds Description
- Place box onto solid, non-sliding surface ~2 feet apart
- Place 4 agility rings laterally (sideways) shoulder-width apart on the ground; 2 in front and 2 behind the box
- Step into agility rings in front of the box
- Jump on top of the box with both legs simultaneously, use arm swing to generate force
- Land with both feet simultaneously; look down during landing
- Immediately jump off the box with both legs simultaneously while looking down at the ground
- Immediately jump back on top of the box with both legs simultaneously while looking down
- Jump off landing inside the agility rings
Lateral Box Jump Rebounds Progression
If you use additional weights, such as ankle weights:
Make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you may 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.
Also, don’t just progress with adding more weight. Instead don’t look towards the ground while jumping but keep your head up and look forward. All while maintaining perfect form.
If that’s still too easy keep your head up and track and object while jumping.
Here are the progression levels:
- Beginner: look down
- Advanced: look forward
- Professional: look forward & track an object/person
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