Perform three plyometrics jumps in a row on rails that over knee-height or greater. You must be moving consistently and stick the last landing.
This will require four rails to jump across. Start on the first, complete three plyos and finish in a stick on the last precision.
The rail width can only be standard scaffolding width or less.
The rails must be 5 heel-to-toe steps away or greater from each other and knee-height or greater.
This is to test your fine-accuracy over multiple jumps with momentum and power.
You must Land on the ball of the big-toe as the impact point, on the front edge of the landing target.
You must stick the last landing, which requires you to have complete control of your balance once you have landed. This also means that after the initial contact of the feet, you cannot shuffle or move them from that point.
A good bend on the ankle, knee and hip where muscle contraction is being used to maintain balance.
You cannot fall forwards or backwards after landing.
Repeat five times, sticking the landing.
