Explosive speed and power, balance and co-ordination are all vital components for any sports person to succeed at elite level. Plyometric exercises help to achieve these goals by utilizing your muscles to exert the maximum amount of force in the shortest space of time. Plyo boxes are popular plyometric training equipment for the lower and upper body.
In the table below are 5 of the best plyo boxes. Below the table are some plyometric exercises that can be performed with plyo boxes.
Ader Fitness Black
|Material||Heavy Duty Steel||Powder Coated Steel||Heavy Duty Steel||Wood||Solid Steel|
|Features||• No assembly required|
• Durable non-slip jumping surface
• Adjustable to 4 different heights
• Includes workout guide
|• Adjustable to 3 different heights|
• Quick spring button adjustment
• Non marking feet
• Non slip landing surface (16" x 16")
|• Black scratch-proof powder coating|
• Fully welded frames
• Solid ribbed rubber top to prevent skidding
|• Rounded edges for safety|
• Easy to assemble
• Puzzle design - Each piece interconnects to assure stability and strength
|• Solid rubber non-slip mat
• Non-slip pads on all 4 corners
• Tapered design allows greater stability and ease in jumping
• Rubber stopper screwed bottom for non slip
• Easy stacking for storage
Plyo Box Workouts
Lower Body Plyometric Exercises
Plyometric exercises that focus on the lower half of your body typically revolve around various jumping and hopping exercises. You’ll see athletes from different sports performing these exercises from basketball to boxing to football. Here are some of the most common.
- Box Jumps – Jump on and then off a plyo box repeatedly landing with both feet together at the same time.
- Vertical Depth Jump – While standing on top of a plyo box, jump down and then jump back up as quickly as possible with both feet together.
- Alternating Step Ups – Step up onto the lowest box platform one foot at a time and then back down as quickly as you can.
Upper Body Plyometric Exercises
- Push Ups With Hand Clap – Place your feet together and balance on your toes on the plyo box while getting in the push up position. Perform a push up but when pushing up, push yourself off the ground and while in mid-air, clap your hands before landing back down and repeat.
- Push Up Spin – Start off in the same position as you would with the above exercise. Perform a regular push up and then move your entire body 90 degrees to the left or right and perform a diamond push up. Go back to your original position and repeat.
Box Jump Tips
- While performing these plyometric exercises, it’s important that you focus on quality and not quantity. Get your form and technique correct and do not rush the exercises.
- If you’ve never done any type of box jumping before, then it’s recommended that you start off with the lowest height first to get the correct form and also not to hurt yourself.
- When you’re jumping and landing, make sure that your knees do not collapse inwards, your back doesn’t hunch over and your legs are not too far apart with your toes pointing outwards.
- You can use your arms to help drive the motion as long as you ensure that you’re extending through your hips and pushing through your toes to jump as high as you can.
If you want to discover more plyometric exercises for both the upper and lower body, I recommend that you check out my article on the Top 7 Best Plyometric Training Exercises.
To get the most out of your training, I highly recommend the following articles:
► How to Increase Punching Power
► 10 Tips to Improve Boxing Footwork
► Boxing Basics
► Top 10 Best Heavy Punching Bags
► Top 10 Best Boxing Gloves