Box Jump (Multiple Response)

Also called repeated box jumps, continuous box jumps and multiple box jumps.

Works

Hamstrings, plus side glutes, adductors, calves, glutes and quads

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.

1. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
2. Immediately drop or jump back down to the original starting place; then repeat the sequence.

Cues

• Low box, arms drive up.
• Land soft on top.
• Step or hop down, rebound fast.
• Short ground contact.

Common mistakes

• Landing loud and stiff.
• Knees caving.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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