Official Site of the James Madison University Strength & Conditioning Program

 

 

 

A. BOX TAPS

Purpose: To develop explosiveness and footwork speed.

Procedure:

  1. Stand with one foot on an 12"-18" box and the other foot on the ground.
  2. Alternate feet so that the left foot strikes the top of box at the same time the right foot strikes the ground.

Key Points:

  1. Swing your arms in a running motion.
  2. Drive knees up to hip height.
  3. Make sure your foot strikes on top of the box so not to tip it over.
  4. Exchange feet as fast as possible.

A. HEXAGONAL HOPS

Purpose: To develop reaction speed, coordination, and agility.

Procedure:

  1. Make a hexagon on the floor with tape, each side one YD in length.
  2. Put a dot in the center.
  3. Stand on the center dot with your feet together.
  4. Hop from the center to the first side then back to the center.
  5. Proceed same way to each side all the time keeping body facing forward.
  6. Hop clockwise then rest, then counter clockwise, rest, then randomly.

Key points:

  1. Hop continuously through the series.
  2. Spend as little time on the ground as possible.
  3. Keep your body facing forward when hopping diagonally or backwards.

Variations:

  1. Perform on single leg (Level B Exercise).

© Copyright 2000 Gregory A. Werner

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 This is the official website of the James Madison University Strength & Conditioning program.

Please direct any comments or questions to Greg Werner, Director of Strength & Conditioning.

Date this site was last updated 09/29/2008 10:04:05 PM

© Copyright 2004-08, Gregory A. Werner