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 There Were 32 Exercises Found.
Alternate Leg Bound Exercise Data Pictures
Video Instructions Start: Assume a comfortable stance with one foot slightly ahead of the other as to initiate a step; arms should be relaxed and at the sides. Variations to a stationary are walking or running starts, which assist the efficiency of the performance. Other variations include alternating the landings (e.g., RRL, LLR, RRLL) to emphasize the acceleration-reacceleration of the stride mechanics. Finish: Begin by pushing off with the back leg, driving the knee forward and upward to gain as much height and distance as possible before landing. Repeat the sequence (driving with the other leg) upon landing. Keep the ankle locked in dorsiflexion and the heel up under the hips to reduce the ground-contact time and promote efficient hip projection upon subseque3nt takeoff. Either block with the arms in a countralateral motion, as with normal running, or execute a double-arm swing. Alternate Leg Diagonal Bound Exercise Data Pictures
Video Instructions Start: Begin in the same position as normal bounding. Finish: Perform this drill in the same manner as the alternate leg bound, but increase the distance from side to side as well as forward upon landings. Alternate Leg Stair Bound Exercise Data Pictures Video Instructions Start: Assume a stance similar to that of beginning to sprint. Finish: Begin by running up the steps, with maximum extension of the support leg and maximum knee drive of the swing leg, forward and into the stairs. Maintain toes-up, heels-up posture for quick takeoffs and explosiveness, while refraining from overstriding and lengthy time on each step. Ankle Flip Exercise Data Pictures Video Instructions Start: Assume a relaxed, upright stance with one foot forward. Finish: Begin by pushing the hips forward and outward from the lead foot and leg. With minimal knee flexion and the ankle locked, land with the opposite foot, and quickly extend from that position so the hips remain in a forward thrusting sequence with the ankle always projecting from slightly behind. Box Bound Exercise Data Pictures
Video Instructions Start: Assume the same stance as the alternate leg bound, two or three steps in front of a series of boxes spaced according to the participant's abilities as well as technique considerations. Finish: The execution is the same as for the alternate leg bound except that you make every other step from a box. Emphasize landing and foot placement that maintain an erect torso and allow immediate forward hip projection. Eliminate landing positions that foster overstriding or pulling the hips over and off the box. Box Jump (Multiple Response) Exercise Data Pictures
Video Instructions Start: Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent. Finish: Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform. Immediately drop or jump back down to the original starting place; then repeat the sequence. You can perform a variation of these responsive movements by alternating the directions of jumping and dropping onto and off the platform. Remember to block with the arms and shoulders and concentrate on minimizing contact times without the expense of good hip projection. Box Jump (Single Response) Exercise Data Pictures
Video Instructions Start: The progression for optimal box jumping relies on an assortment of starting positions approximately an arm's length away from the landing platform. The progression is as follows: 1: Static squat - take a semisquat stance, with fee positioned hip width and arms back in readiness to thrust forward. 2: countermovement jump - use an upright stance with the same foot position, a quick flexion into semisquat, and subsequent explosive takeoff. 2: step - leave one foot in the previous position under the hip, while placing the other foot behind. Bend the knees and shift the weight to the forward foot to avoid any rockerstep action. In pushing off, the back foot created momentum for the subsequent takeoff upon placement back to its original position. 4: lateral step bound - positioned approx. one and one half steps directly to the side of the normal takeoff position, push off with the outside foot and lead with the inside leg into a lateral move to a two-foot takeoff from the original takeoff point. Box Skip Exercise Data Pictures
Video Instructions Start: Place the boxes in any order of height about 6 to 10 feet apart. Facing the first box from about two steps away, assume and upright stance with one leg slightly behind the other. Arms should be relaxed at the sides. Finish: Drive off the back leg, attempting to gain as much height with the hips as possible. Block with the arms and drive the knee upward to assist in the explosive extension of the push-off leg. Immediately upon landing on the box, drive the other leg forward and upward, gaining maximum height and distance. Use momentum from this action to leap from the first box. Make the ground landing between the first and second boxes with the same leg as the landing on the first box; then step to the next box, thus the skip. This skip action sequence continues over the remaining boxes. Concentrate on push-off and knee rive with quickness and maximum force, for liftoff and hang time. Depth Jump Exercise Data Pictures
Video Instructions Start: Begin by standing at the edge of the elevated platform with the front of the feet just over the edge. Keep the knees slightly bent and arms relaxed at the sides. The objective of this position is to slide or fall off the edge rather than to jump or step off and inadvertently set the rhythm of performance. Finish: Drop from the elevated surface to the ground. As the flight of the drop occurs, prepare for landing by flexing at the knees and hips. Cock the elbows back and dorsiflex the ankles. Progression into the drill begins with repetitions of landing only. As you arrive at a proper landing position, you can progress to the efficient efforts of immediate takeoff. In depth jumping, it is upon landing, not after, that you initiate the jumping phase by thrusting the arms upward and extending the body for as much height as possible. You need maximum intensity and effort to gain optimal benefits in producing force while keeping ground-contact time to a minimum. Plenty of rest between each maximum effort is necessary as well. Depth Jump Leap Exercise Data Pictures Instructions Start: Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer. Finish: Begin by dropping off the initial box as in depth jumping, landing and simultaneously taking off with both feet. Jump onto the higher box, landing on both feet (or on one foot if u are advanced), and drive upward and outward as intensely as possible, using the arms and full extension of the body. Complete the motion by landing on both feet with legs flexed to cushion the impact. Concentrate on a quick, explosive depth jump, overcoming the force of landing and using the recoil to leap to the higher box. Think of driving hard off the higher box with the landing leg. As with other shock exercises, you will need maximum rest periods of one to two minutes or more. Back to the main exercise guide page...
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