Box Split-Stance Drop Land

1. Positioning:

   • Stand at the edge of the box with your feet shoulder-width apart.

   • Keep your knees slightly bent and your core engaged for stability.

   • Let your arms hang relaxed at your sides or raise them slightly for balance.

2. Preparation to Jump:

   • Take a deep breath and focus on the ground where you will land.

   • Shift your weight onto one leg (this will be your landing leg) while letting the opposite leg hang off the box.

3. Jumping Off the Box:

   • Bend your standing leg and push off the box, allowing your other leg to move forward.

   • Use your arms to help propel your body downward and forward.

4. Landing:

   • Land softly using the leg that was on the edge of the box.

   • Absorb the impact by bending your knee and lowering your body into a soft landing position.

5. Follow Through:

   • Keep your body balanced and stable in a split stance, with one leg forward and one behind.

   • Hold this position for a moment to ensure stability before preparing for the next repetition.

6. Repetition:

   • Step back up onto the box and repeat the jump, alternating legs if needed for balance training.

   • Aim for 8-12 repetitions, resting as needed.

Tips:

• Start with a lower box to master your technique before progressing to higher surfaces.

• Focus on maintaining control during both the jump and the landing to prevent injury.

• Keep your movements smooth and controlled throughout the exercise.