Box Skip

Execution

1. Drive hard off the back leg, extending the hip as high as you can to leave the ground.
2. The instant you land on the first box, drive that same leg back down into the box to rebound, swinging the other leg forward and up.
3. Land between the two boxes on the same leg that touched the previous box, knee softening to absorb the impact.
4. Land quietly with no loud thud; a loud slap on landing means the knee is not softening enough.
5. Bound straight onto the next box in the same rhythm, keeping the touch-and-go chain going until you clear the whole row.
6. Walk back to the start to recover fully before the next set.
7. A set is 4-6 landings on the floor, about one pass down the row, then 2 minutes of rest; the whole set takes off and lands on the same leg, so the count stays low, and landings that start to sound heavy end the set.

Quick cues

• Height first, distance second.
• Land as quiet as a cat.
• Knee tracks over the toes every time.
• Count 'touch-and-go' in your head.
• Stop the set if a landing sounds like a thud.

Common faults

• Fault: Landing with a nearly straight knee and a loud thud

  Fix: Drop to 2 boxes and rebuild the drill with a deeper knee bend until every landing is quiet.

• Fault: The landing knee caving inward on contact

  Fix: Practice on a lower box first and cue the knee out to the little toe at the instant of contact.

• Fault: Switching the landing leg partway instead of keeping the same leg through each box

  Fix: Slow down to one box at a time and call out the landing leg out loud before each bound to keep the sequence straight.

• Fault: The gap between boxes set too far for the current skill level

  Fix: Shorten the gap to half a stride and only widen it after the landings are consistently stable.