Depth Jump to Lateral Shuffle

DIFFICULTY LEVEL

Very Difficult

EQUIPMENT NEEDED

Plyometirc Box or Step. Steel box can be 12", 24", or 36" (depending on your height and ability level.)

STARTING POSITION

Stand in front of Plyometric box.

PROCEDURE

1. Stand on top of the step or box.
2. Jump upward in a powerful motion, pushing from your quads, hips and calves.
3. Make sure to thrust your arms forcefully upward and forward to help improve momentum.
4. Rotate 90 degrees and land softly on the floor with both feet while squatting down to lessen the impact on the joints.
5. Immediately shuffle 5-10 yards, then repeat in the other direction.
6. Repeat for the suggested number of repetitions.

COACHING KEYS

• Explosively swinging your arms up helps with jump height.
• Land softly on your feet.
• Shuffle slowly when you first start and pick up speed as you feel comfortable.

YOU SHOULD FEEL IT

In your abdominals, total body, hips, and thighs

SKI PURPOSE

Develops explosive leg and hip power.

Improves directional speed and reaction time.