Double-Leg Step Drop Off

Deep Hold

Stand on the bottom stair of a staircase, 8-12-inch plyobox, or stable 8-12-inch aerobic step. Take surgical leg off step and drop towards floor as if falling off step. Do not jump out or up. Land softly and equally on balls of feet with knees bent and butt back. Keep knees in line with feet and behind toes. Upon landing, continue into a deep squat. Hold squat for 2 seconds. Perform 2 set of 10 repetitions.

Vertical Jump (Hold)

Stand on the bottom stair of a staircase, 8-12-inch plyobox, or stable 8-12-inch aerobic step (height dependent on skill level and availability). Take surgical leg off step and drop towards floor as if falling off step. Do not jump out or up. Land softly and equally on balls of feet with knees bent and butt back. Continue squatting downwards to absorb shock, and immediately jump up as high as comfortable, reaching towards ceiling with hands. Land softly and equally on balls of feet in a deep squat position, holding for 2 seconds. Step back up onto step, and repeat. Perform 2 sets of 5 repetitions.

180° Jump - Step Jump Up

Stand on the bottom stair of a staircase, 8-12-inch plyobox, or stable 8-12-inch aerobic step (height dependent on skill level and availability). Take surgical leg off step and drop towards floor as if falling off step. Do not jump out or up. Land softly and equally on balls of feet with knees bent and butt back. Continue squatting downwards to absorb shock, and immediately jump up as high as comfortable, reaching towards ceiling with hands and turning 180-degrees. Continue squatting downwards to absorb shock, and immediately jump back up onto step, landing softly and equally on balls of feet with knees bent and butt back. This is one repetition. Perform 2 sets of 5 repetitions.

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