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Übung: Abwechselnd Box Sprünge

This lower body iso-lateral power exercise is designed to improve the strength and explosive force profile of the soleus-gastrocnemius-achilles complex in the push-off leg. Additionally, the exercise trains opposite limb coordination and thr transfer of power through the legs into the arms in executing the push off and landing phases of the jump.
The exercise is effective in training the stretch-shortening-cycle through the soleus-gastrocnemius-achilles and as a plyometric exercise should be included in all Jump Training programs for athletes looking to increase their lower body power profile.
This exercise is particularly beneficial to Runners (Marathon, Triathlon), and for athletes requiring quick acceleration and reaction abilities.


Primär trainierten Muskelgruppen: Gastrocnemius, Achilles, Soleus and Tibialis Antrior.  The hip flexors and other major muscles (Quadriceps, Hamstrings, Gluteals) of the legs and the deep musculature of the abdomen and back are also active in the execution of this exercise. 
Übung Technik-Tipps: The athlete positions one foot on top of a jump box (box height should be set so that the athlete's leg is in a position of 90o knee and 90o hip flexion. The athlete begins the exercise by slightly flexing the extended leg's (the foot that is on the floor) knee and ankle, preloading the gluteal and hamstring muscles, and then quickly pushing off the ball of the foot, jumping vertically and in a lateral direction landing with the jump leg in a flexed position on the opposite side of the box.  The push-off leg becomes the landing leg on the box.
As the athlete's rhythm improves, they can integrate coordinated opposite side arm movements to assist with vertical power transfer and the athletic transfer of the exercise.
Optionen zur Übung Progression: An athlete can progress the difficulty of this exercise by increasing the number of repetitions completed, by increasing the height of the box, by focusing on maximizing the vertical height achieved during the jump, by increasing the number of sets completed, or by changing the rest ratios between sets.

 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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