Repeated Box Jump
Trains the Quads.
- Equipment
- A box
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Stand facing a sturdy box about a step away, feet about hip-width apart.
- Dip into a quarter squat and jump up onto the box, landing softly with the knees bent.
- Immediately jump back down off the box, landing with bent knees.
- Use that landing as the dip for the next jump onto the box.
- Continue for the chosen number of jumps, keeping the rhythm steady.
- Finish by stepping down from the box.
Common mistakes
- Landing stiff-legged coming off the box. The knees bend on every landing; the down-jump is the one with the most impact.
- Pausing on the box. The point is the quick turnaround; a rest on top makes it a series of single jumps.
- Using a box set for a single jump. Repeated jumps use a lower box than a single maximal one; if the landing on top is a deep squat, it is too high.
- Letting the landings get louder as the set goes on. Quiet landings are controlled landings; noise means the legs are no longer absorbing.