For many years, plyometric boxes have become a staple addition to any commercial gym or fitness suite.
The plyometric box takes its name from plyometric exercise which involves explosive movements comprising of both stretching and contraction of muscles over a short period of time. As the individual progresses, over time muscle power, balance, agility, speed, and strength all improve.
Benefits of plyometric training
There are several benefits which stem from plyometric training. Firstly, it improves your cardiovascular health and aids in burning calories due to its explosive nature. It increases your metabolism and plays a role in injury prevention when done correctly.
It still begs the question, what is a plyometric box?
Wood plyometric boxes
The wood plyometric ‘plyo’ box is usually fabricated from plywood and is an incredibly versatile product. Our UKSF wooden plyo boxes feature an anti-slip finish which reduces the risk of falling. This finish aids with grip, especially if there’s any spillage from water bottles, or if sweat or humidity are present. With three sizes in one, users can opt for use at heights of 20”, 24” and 30” depending on their skill and confidence levels.
Soft plyometric boxes
The soft plyo box comes in an identical size to the wooden plyo box and has a wooden interior to maintain its stability and structure. This is ideal for those with not so supple joints, or if you wish to avoid scuffing your shins when exercising.
The outer foam shell features a durable anti-slip vinyl which is reinforced stitching to prevent ripping.
Summary of differences
There are a few things to consider when deciding on your plyo box endeavours.
· Pricing- foam boxes tend to be a bit more expensive due to the durable foam included.
· Anti-slip- Wood boxes offer more grip than the durable wood boxes, especially when it comes in to contact with liquid.
· Finish- While some individuals are more than comfortable with using a wood plyo box, there might be others who require extra cushioning. Whether it’s injury related or you simply don’t want to graze your shins on the wooden edge, the soft plyo box could be for you.
Exercises for boxes
Now that you’ve chosen your desired plyo box, you could be wondering what sort of exercises you can do.
With plyo boxes, the are many different exercises you can do which tackle a variety of different muscle groups.
- Glute Bridges
With your back on the floor and your feet on the box, squeeze your glutes and drive your hips upwards. Hold this position for a few second before slowly lowering your hips back down.
- Incline Push Ups
Place hands on the box and extend your arms so your body forms a straight line. Lower your upper body down towards the box as you would in a normal press up, then push back up explosively so your hands no longer touch the box.
- Box Jumps
Stand in front of the box with feet shoulder width apart and toes facing forward. Using your arms, swing upwards and drive your knees to your chest so you end up landing on the top of the box.
- Box Dips
With your back facing the box and your hands placed on top of the box, fingers facing forward, and legs straight in front of you. Slowly bend the elbows towards the box which allows you to engage your triceps. Once you’ve reached the lowest point, explosively push yourself back up.
- Lateral Box step up
Standing behind and to one side of the box, raise the knee which is closest towards the center of the box. Place your foot flat on the top of the box’s surface making sure it’s at a 90-degree angle and push up. As you descend back to the ground make sure you do so slowly.
- Bulgarian Split Squats
Stand facing away from the box and place the top of your foot on the box behind. Lower yourself into your heel on the ground so the back knee is just above the floor. Press through your planted foot so you’re back in your original position.
To view our range of plyometric boxes, check out: https://uksupremefitness.com/conditioning-plyo-boxes