Box Jump (Multiple Response)

Box Jump (Multiple Response) is a plyometric power – repeated box transitions exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Hip abductors, Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Quadriceps
Exercise type: Plyometric power – repeated box transitions

Exercise technique

Box
Choose a sturdy platform low enough for a controlled return landing.
Prepare
Stand balanced about an arm’s length from the box.
First jump
Use your arms and jump forward and upward from both feet.
Box landing
Land with both whole feet together and soften your knees and hips.
Return transition
Make a short, controlled backward jump to the starting floor area.
Reload
Turn floor contact into a brief preparation without letting your knees cave inward.
Series
Continue while landing quality holds; stop and reset if balance deteriorates.

Key technique points

Prevent box movement.
Keep the rear landing area clear.
Soften your knees on both surfaces.
Place whole feet on the box.
Check balance before jumping again.
Choose height according to repeated-landing control.

Common mistakes

High box

Do not use a platform whose repeated return landings you cannot manage.

Edge contact

Do not leave half your foot unsupported.

Hard backward landing

Do not land on the floor with straight knees and absorb impact rigidly.

Losing alignment for speed

Do not continue while your knees collapse inward.

Returning too close to the box

Do not hit the lower box edge with your feet on the backward jump.

Bouncing through fatigue

Do not continue unstable hops in place of controlled repetitions.

Frequently asked questions