Lesson Level : 9
Plyo Drop Box
lesson
The Lesson
Demonstrate the three stages of this movement together:
- Drop from a wall at chest-height or greater.
- Land into one or more plyometric jumps towards a second wall.
- Plyometric box-jump up onto a hip-height or greater wall.
Plyometrics can be on the floor and can be any number to get to the second wall.
Chest should remain up, the jumps must be two-feet together, and you should not pause on any jump. The landing momentum of each jump should be redirected back up for the next jump.
Repeat three times.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Chest-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the first wall must be chest-height or greater.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the second wall must be hip-height or greater.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Plyometric once you have landed.
Details
Landing two feet.
takeoff.
Your takeoff must be Start with both hands and both feet.
Momentum
Your momentum should be Plyometric once you have taken off.
Details
Takeoff two feet.
speed.
You must complete and demonstrate at Running-Pace
+ / -
Your speed can be more than specified.
Details
Speed of movement should be fast.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
