What is Plyometric Training?
Plyometric training is a great way of developing explosive power and increase your vertical jump. They are especially important for training in specific sports such as basketball, sprinting, and golf.
3-in-1 Plyometric Box
The plyometric box is a very versatile piece of equipment for a gym to have as it can be used for exercises other than plyometric training. The soft 3 in 1 plyo box is also safer and more space efficient than many other boxes, it is made of a soft material and high density foam therefore being safer than wooden or metal plyo boxes. The plyo box can be turned three different ways so can be three different heights, making it very space efficient for small facilities.
Why do Plyometric Training?
1. Increase Strength
Explosive movements mean power and strength, especially in the lower body, can be achieved exert maximum force in short intervals.
2. Cardio Endurance
Plyometric training allows you to exert maximum force in short intervals, with the goal of increasing muscular power and explosiveness.
3. Fat Loss
Due to the high intensity of the movements, it is a very optimal way of burning extra calories, as it keeps the heart rate high during the intervals.
Top 4 Plyo Box Exercises
1. Box jumps
Stand in front of the box, jumping onto the box, landing with both feet on top of the box. Either step or jump down. Box jumps are great for conditioning, leg strength and increasing power.
2. Bulgarian Split Squats
Stand in front of the box, with one leg elevated on the box. Ensure your front shin is parallel to the ground so you’re not standing either too far or too close to the box. Lower your body until your back knee is close to the ground, you’re not just lowering your body down, but you’re lowering and moving back. Start these with no weight, and once you feel confident you can add weight by holding dumbbells or kettlebells.
3. Step Ups
Stand in front of the box, step onto the box with one leg, then bring the other leg up and stand up straight. Step back down and repeat with the opposite leg. You can add weight to these by holding dumbbells or kettlebells in each hand to make it more challenging.
4. Elevated Push Ups
There are two versions of this exercise, an easier and a harder version. The slightly easier version is where you place your hands on the box, feet on the floor and complete the push up from there, keeping your elbows close to your body, core tight and moving your entire body in one straight line down towards the box. The more challenging version is where you place your feet on the box and hands on the floor, keeping your body in a plank position.