The plyometric box may be a very versatile piece of kit for a gym to possess because it is often used for exercises aside from plyometric training. The soft 3 in 1 Plyo Box is additionally safer and more space-efficient than many other boxes, it’s made from soft material and high-density foam, therefore, being more reliable than wooden or metal Plyo boxes. The Plyo box is often turned into three alternative ways, and hence there are three different height settings, making it very space-efficient for little facilities.
The Plyo box was first utilized in Germany during the 1970s. Athletes in track and field events were the main target of the new training method, however, it is being used in all kinds of sports.
Minor changes have been made to the technique over the years to increase its effectiveness, but it still uses dynamic resistance to rapidly stretch and contract muscles. Plyometrics increase strength within the leg muscles and may help reduce the impact on joints. It’s even safe for youngsters and adolescents when performed under the guidance of a physiotherapist who can assess the patient’s level of ability and make a customized program.
Various types of exercises that can be done on with a plyometric box,
Bulgarian split squats
Stand in front of the box, with one leg on the box. Ensure your front shin is parallel to the bottom, so you’re not standing either too far or too on the brink of the box. Lower your body until your back knee is on the edge of the bottom, you’re not just lowering your body down, but you’re lowering and moving back. Start these with no weight, and once you start feeling confident, add additional weight accordingly by holding dumbbells or kettlebells.
Lateral step overs
Stand beside the box or an elevated surface similar to a bench. Step over the box with one leg and guide the other leg up so that you’re standing over the box. Step down with one leg, then get the opposite leg right down to the bottom. Continue going in the opposite direction, speeding up as you get more relaxed with the movement. Add weight accordingly if you wish to raise the effort-level.
Burpee step overs
Stand beside the box or an elevated surface kindred to a bench. Do a burpee, then step onto the box with one leg, then raise the other leg so that you’re standing over it. Step down with one leg, then guide the alternate leg down to the ground and immediately do another burpee. Continue going the opposite direction, increasing your speed so you can go as fast as possible.
Elevated push-ups
This exercise is a great way to augment your core strength. To perform this exercise, you need to place your hands on the box, feet on the ground and complete the push up from there, keeping your elbows on the brink of your body, core tight and shifting your entire body inwards.
Elevated knee touches
Start with a plank position, along with your feet on a box or an elevated surface with your hands on the ground ahead of you. Tighten your core and impel your shoulders, then bring one knee towards your elbow on an equivalent side. Bring back your leg towards the starting position and repeat on the opposite side, one line down towards the box. You can try a difficult version of this exercise by placing your feet on the box and hands on the ground and keeping your body in a plank position.
Step-ups
Stand in front of the box, step onto the box with one leg, then bring the opposite leg up and get up straight. Backtrack and repeat with the other leg and add weight to those by holding dumbbells or kettlebells in each hand to challenge yourself further.
Step-up reverse lunge
Stand facing the box with your feet together and toes about 5 to 6 inches away. Step to the right foot back to a reverse lunge, lowering until both knees form 90-degree angles. Draw the right arm forward and the left arm back performing a running motion. Press off the right foot to face on the left foot and immediately step the right foot onto the box by leaving a couple of inches between the heel and edge & changing arms so left is forward and right is behind. Press into the right foot to face on top of the box, driving your left knee up, towards your chest. Carefully step left foot back onto the ground and immediately step right foot back to a reverse lunge to start a subsequent rep. Conclude all reps on one side and then switch sides to redo.
Box jumps
Stand in front of the box, jump onto the box, land with both feet on top of the box. Either step or jump down. Box jumping is great to condition and improve leg strength & enhance power.
Various athletes use Plyo boxes to amplify their vertical jumping ability also as to increase foot speed, cardiovascular endurance, leg strength, health and explosiveness. In recent years, plyometrics became popular among professional athletes, long jumpers, high jumpers, basketball players and more. These exercises are an amusing alternative to everyday strength-training workouts and elevate muscle power, agility, balance, and strength. Although they’re popular among sports professionals, they will benefit virtually anyone who wishes to create explosive power.
Sure, running and other aerobic exercises will shed calories, but, Plyo will increase your strength and endurance. That’s why plyometrics is a superb workout program that anyone can use to burn fat.
The best thing is that you not only burn calories within a short duration but also get your body in appropriate shape from head to toe. The intensity of plyometric exercises has a comparatively higher potential for injury. Hence Plyos might not be your best choice, especially if you’re a beginner or severely overweight. That’s why you would like to first build a correct foundation before jumping into a plyometric routine.