Alternating Push-Offs

Alternating Push-Offs

Alternating push-offs is a great exercise that works to improve explosiveness and strength of lower leg muscles. It engages each leg individually, maximizing development. This exercise is beneficial for sports such as cycling, diving and soccer. Alternating push offs engages the glutes, quadriceps, hamstrings and calves. A warm up should be done before performing plyometric exercises to prevent injury. The suggested exercise amount is 4 sets, 12-15 reps with 1 minute rest between sets.

Difficulty: Rating:

Equipment: A box 6-12 inches high.

Process
Starting Position: Stand on the ground and place one foot on the box, with the heel close to the nearest edge.

Action: Push off the foot on the box to gain as much height as possible by extending through the entire leg and foot. Land with feet reversed (box foot lands a split second before the ground foot). Use a double arm swing to maximize height and for balance.

Target Muscle Groups: Glutes, quadriceps, hamstrings and calves