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The 123 jump is a terrific single leg jumping exercise because it is
basically a series of running jumps. This is a highly sports specific
drill which helps develop reactivity and movement efficiency. The
addition of the medicine ball helps add some resistance to your jumps
and takes away much of the power generated by your arms which forces
your legs and core to do more of the work.
The emphasis of this drill should be on taking fast steps and jumping for both height and distance.
Hands down the best vertical jump program is one that is written specifically for you and your individual needs. Cookie cutter programs won't get you the same results as a program designed for you. If you are serious about increasing your vertical jump then check out our vertical jump coaching program.
Some good alternatives to the 123 Jump with a Medicine Ball are
123 Jump with Power Jumper