Edinburgh Baseball Club

Club Training

Seated box jumps

At home Everyone

MediumAbout 5 minOn your own

Jumping onto a box from a seated start. With no run-up or dip, the hips have to make the power from still.

Video: Muscle & Strength

Set up

Sit on a bench or box, feet flat, with a second box just in front of you.

You need: A bench and a sturdy box

Steps

Lean forward a little and swing the arms back
Drive up off both feet onto the box
Land softly, stand tall, then step down

Coaching points

Hips straight before you land
Step down, never jump down
Rest between reps

Adjust it

Easier

Jump forward onto the floor instead.

Harder

A higher box.