Box jumps and cone shuffles

What you need

Players

2 to 12 players

Time

6 to 10 min

Level

Intermediate

Equipment

Plyo box, Mat, Cones

Ball fed by

Not needed

Space

Open floor, off the court

Setup

1. Two plyo boxes about 50 cm (20 in) tall, each with a mat in front for stepping down.
2. Two shuffle lanes, each a pair of cones about 4 m (13 ft) apart; shuffle between them, stopping just inside each cone.
3. One athlete per station; everyone moves to the next station during the rest.

How it runs

A four-station circuit that pairs explosive box jumps with quick lateral shuffles between two cones. Athletes work for 20 seconds, rest for 10 while they move to the next station, and keep the quality high.

Time and reps: 2 rounds of 20 s work and 10 s rest per station.

Coaching points

• Swing the arms and land on the box softly, knees over toes.
• Stand tall on top, then step down.
• Shuffle in a low athletic stance without clicking the heels together.
• Touch the floor at each cone and push off the outside foot.

Ways to change it

• Use a lower box or a step for beginners.
• Add a third round once landings stay quiet.
• Swap the shuffle lane for a sprint and backpedal.

Terms on this page

Plyo box

A sturdy box you jump up onto. Pick a height that lets you land softly.

Safety