Alternating Step Up Jump

Alternating step up jump combines unilateral leg power development with rapid coordination challenges. It develops explosive strength in both legs while improving balance, timing, and neuromuscular coordination.

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Category: plyometrics
Level: intermediate
Force: push
Mechanic: compound
Equipment: plyo box

Instructions

Stand facing a plyo box with your feet hip-width apart and arms at your sides.
Step your right foot onto the box and explosively drive through that heel to jump up.
While in the air, quickly switch feet so your left foot lands on the box.
Immediately step down with your right foot and repeat the explosive jump with your left leg.
Continue alternating legs while maintaining a rapid, controlled rhythm.

Tips

Focus on quick foot transitions while maintaining control and balance
Drive through the heel of the foot on the box for maximum power output
Keep your core engaged to maintain stability during rapid transitions
Use your arms to help generate momentum and maintain balance

Common mistakes

Moving too quickly and losing control of the movement
Not driving explosively through the leg on the box
Allowing the trailing leg to assist with the jump instead of the working leg

Safety

This exercise requires good coordination and balance due to the rapid alternating movements. Start slowly and build up speed gradually. Individuals with balance issues or lower extremity injuries should avoid this exercise.

Variations

High Knee Alternating Step Up
Alternating Step Up Jump with Pause
Weighted Alternating Step Up Jump
Lateral Alternating Step Up Jump
Alternating Step Up to Balance