Lateral Box Jump

طريقة الأداء

1. 01Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
2. 02Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
3. 03Bring your knees high enough to ensure your feet have good clearance over the box.
4. 04Land on the center of the box, using your legs to absorb the impact.
5. 05Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.