This drill is all about creating better spinal extension as I move through the split lunge jump. Consequently, when I push off the floor and point my toes up, I create optimal dorsiflexion of the ankle, and use the short box to demonstrate the SSC (stretch shortening cycle) of concentric force and relaxation as I perform the jump again. I cannot stress enough the importance of moving through the frontal plane well before we go back and challenge ourselves in the sagittal plane shown here. The goal here is short ground contact time and to minimize excessive rotation of the knee joint in both legs to ensure we are directing force in a stable, balanced position. Reactive shock drills are a vital component to athletic development and force production. The plumbing pipe simply gives more challenge to shoulder external rotation and thoracic mobility as the athlete must maintain a level of mobility while enhancing power. Remember, light power drills can be performed frequently with higher reps. Heavy power movements should be kept to lower volumes to allow for better recovery for sprinting, jumping and cutting. Try 3 sets of 8-12 on each leg.