Box Jump (Multiple Response)

Execution

1. Swing your arms back then whip them forward for momentum while bending your knees and hips to jump onto the box.
2. Land softly with both feet together on top of the box, knees slightly bent to absorb the impact.
3. Stand up fully on the box before stepping or hopping back down.
4. Step back down off the box (do not jump down) to reduce the impact on your joints, then immediately reset for the next jump.
5. Repeat continuously for the planned number of reps, stopping right away if the landings stop being soft or the knees start caving in.
6. That planned number should be 4-6 reps a set with 2 minutes of rest, because the height is what has to hold up, not the count.

Quick cues

• Land soft on the whole foot.
• Stand fully tall on the box.
• Step down, don't jump down.
• Stop if the knees start caving.

Common faults

• Fault: Jumping down off the box instead of stepping down

  Fix: Always step one foot down first, then the other, to cut the impact on the joints.

• Fault: The knees caving inward on landing

  Fix: Lower the box height and focus on driving the knees outward in line with the toes on landing.

• Fault: Continuing to jump even after fatigue makes the landings heavy

  Fix: Stop the set as soon as the landings stop being soft — that is the signal to rest.

• Fault: Choosing a box that is too high for your current level

  Fix: Lower the box to a height where you land soft and stand up easily, then raise it gradually over time.