Box Skip

How to perform

1. 01You will need several boxes lined up about 8 feet apart.
2. 02Begin facing the first box with one leg slightly behind the other.
3. 03Drive off the back leg, attempting to gain as much height with the hips as possible.
4. 04Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
5. 05Then, step to the next box and repeat.

Form cues

• —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.

Common mistakes

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