Start
End
LegsBeginnerBodyweight
Box Jump (Multiple Response)
قفز على الصندوق (استجابة متعددة)
Target Muscles
HamstringsAbductorsAdductorsCalvesGlutesQuads
Blue = primary · Gray = secondary
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- 1
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.
- 2
Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
- 3
Immediately drop or jump back down to the original starting place; then repeat the sequence.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
