Begin facing forward in low athletic stance on either side of a 12-inch box
Laterally jump onto box and quickly jump down to other side
Repeat box jump back over to start side
Continuously jump back and forth for 1 minute
Rest for 3 minutes
Repeat drill on an 18-inch box
The goal of the drill is to make as many touches as possible on the box. Each jump equals 1 rep. For elite high school and college athletes, the targets are 50 touches on the 12-inch box and 40 on the 18-inch box. NBA players average over 60 and 50 touches, respectively.
If you’re unable to reach your goals, reduce rest time when performing high intensity exercises to improve your overall endurance. For example, instead of 1.5 to 2 minutes rest, reduce to 45 seconds to a minute rest time.
Coaching Points: Use your arms to help explode up onto the box // Keep body facing forward the entire time // Keep knees bent to help cushion the landing
Benefits: Elliott says, “It is a simple test for anaerobic endurancethe type a basketball player needs in order to create energy for high force movements like sprinting or cutting back and forth, then having to recover in a short period of time, then do it again, and again. That is essentially what the sport of basketball consists of.”
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