Insportline QT1005 Bedienungsanleitung

USER MANUAL - EN

IN 7267 Plyometric Box Set inSPORTline QT1005

CONTENTS

DIMENSIONS ................................................................................................................................................. 3

EXPLODED DIAGRAM .................................................................................................................................. 3

PARTS LIST .................................................................................................................................................... 3

PLYO BOXES EXERCISES ............................................................................................................................ 4

TERMS AND CONDITIONS OF WARRANTY, WARRANTY CLAIMS ... Chyba! Záložka není definována.

DIMENSIONS

Height

Top

Base

12"

13"×13"

15"×15"

18"

14"×14"

18"×18"

24"

15"×15"

21"×21"

30"

16"×16"

23"×23"

EXPLODED DIAGRAM

PARTS LIST

NUMBER

DESCRIPTION

QUANTITY

SOLID STEEL CONSTRUCTION

BOARD

SOLID RU

BBER MAT COVERING

NON

SLIP PAD

WOOD SCREW

SELF DRILLING TAPPING SCREW

PLYO BOXES EXERCISES

LATERAL STEP

Plyo Boxes: 12 inch

Start: Standing to the side of the box, place the foot

closest to the box on top of it.

Action: Use the leg on the box to raise the body until

the leg is extended, then lower to starting position.

Don't push off the foot on the ground; use the bent leg

to do all the work. Perform exercise using both legs.

ALTERNATING PUSH

OFF

Plyo Boxes: 12 inch

Start: Stand on the ground and place one foot on the

box, heel close to closest edge.

Action: Push off of 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 ground foot). Use a double

arm swing for height and balance.

ALTERNATING PUSH

OFF

Plyo Boxes: 12 inch, 18 inch, or 24 inch

Start: Stand to one side of the box with the left foot

raised onto the middle of box.

Action: Using a double arm swing, jump up and over

to the other side of the box, landing with the right foot

on top of the box and the left foot on the floor. This

drill should be done in a continuous motion, shuffling

back and forth across top of plyo box.

SQUAT DEPTH JUMP

Plyo Boxes: One or two boxes 12 inch, 18 inch, or 24

inch

Start: Stand on a box in a quarter-to half-squat, toes

close to the edge.

Action: Step off the box and land in a 90-degree squat

position. Explode up out of the squat and land solidly

in a squat. For added difficulty, land on a second plyo

box of equal height after doing the jump.

DEPTH JUMP TO RIM JUMP

DEPTH JUMP WITH 360

Degree TURN

Plyo Boxes: One or two boxes 12 inch, 18 inch, or 24

inch

Start: Stand on a box, toes close to the edge.

Action: Step off the box and land on both feet.

Immediately jump up, reaching with one hand toward

the marker, and then do repeated jumps, alternating

hands and trying to reach the object each time. Time

on the ground should be very short, with each jump

being as high as the one before. Perform three to five

rim jumps after each depth jump.

Plyo Boxes: 12 inch, 18 inch, or 24 inch

Start: Stand to one side of the box with the left foot

raised onto middle of the box.

Action: Step off the box and land on both feet.

Immediately jump up and do a 360-degree turn in the

air, landing again on both feet. For added difficulty,

land on a second box after doing the turn. This is an

advanced drill - it should not be performed by

beginners.

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