Box Jump (Multiple Response)

طريقة الأداء

1. 01Assume 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. 02Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
3. 03Immediately drop or jump back down to the original starting place; then repeat the sequence.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.