Exercises/Plyometrics

Box Jump (Multiple Response) - starting position

Start

Box Jump (Multiple Response) - ending position

End

Plyometrics

Box Jump (Multiple Response)

beginnerother·compound·push

Muscles Worked

Primary

biceps femoris gracilis popliteus semimembranosus semitendinosus

Secondary

iliotibial tract obturator externus obturator internus sartorius adductor brevis adductor longus adductor magnus adductor minimus gracilis pectineus Abductor digiti minimi of left foot Abductor digiti minimi of right foot abductor hallucis adductor hallucis extensor hallucis brevis extensor hallucis longus fibularis brevis fibularis longus fibularis tertius First lumbrical of left foot First lumbrical of right foot flexor accessorius Flexor digiti minimi brevis of left foot Flexor digiti minimi brevis of right foot flexor digitorum brevis flexor digitorum longus flexor hallucis brevis flexor hallucis longus Fourth lumbrical of left foot Fourth lumbrical of right foot gastrocnemius plantaris soleus tibialis posterior gemellus inferior gemellus superior gluteus maximus gluteus medius gluteus minimus piriformis quadratus femoris rectus femoris vastus intermedius vastus lateralis vastus medialis

How to Perform

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.

Alternatives to Box Jump (Multiple Response)

Same muscles, different equipment or difficulty

Compare

Box Jump (Multiple Response) vs 90/90 Hamstring→Box Jump (Multiple Response) vs Alternating Hang Clean→Box Jump (Multiple Response) vs Ball Leg Curl→

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