BOX JUMPS

Watch our athlete Chantel perform the box jump.

Key movement points
. Push off bi-laterally
. Ensure with feet are fully planted on the box
. squat to standing
. either step off or jump back down in a secure and controlled manner

LATERAL BURPEE BOX JUMP

Watch our athlete Chantel, perform the lateral burpee box jump.

Key movement points.
. Start in press-up position with chest on the floor.
. Press-up and drive hips up to standing position.
. Jump laterally plating both feet on the box
. Safely jump to other side of the box and return to the floor, with chest planted

FRONT RACK
STEP-UP

Watch our athlete, Laura, perform the front rack step up.

Key points.

. front rack position, keeping elbows parallel with the shoulders.
. core engaged and shoulders pulled back
. maintain natural lumbar curve throughout
.heel of concentric foot is flat at all times
.trying to push as much from concentric leg as possible I.E don't bounce on back leg
.movement is complete at full knee and hip extension
. lower slowly and safely

BACK RACK
STEP-UP

Watch our athlete, Laura, perform the front rack step up.

Key points.

. back rack position, keeping elbows parallel with the shoulders.
. core engaged and shoulders pulled back
. maintain natural lumbar curve throughout
.heel of concentric foot is flat at all times
.trying to push as much from concentric leg as possible I.E don't bounce on back leg
.movement is complete at full knee and hip extension
. lower slowly and safely