Whenever you want to embark upon any exercise routine, ideally you should first learn a little about it. This will help you get the best out of the workout routine or apparatus without injuring yourself.
What is a Plyo Box?
Basically, by using a plyo box to exercise, you are using a method of training that helps to develop your power, meaning you are training to enhance your ability to suddenly and quickly exert force.
This form of exercise is also sometimes known as the plyometric activity whereby your muscles undergo a rapid lengthening process followed immediately by its shrinking. This eventually produces an increase in muscle tension and a release in energy stored within the muscle. This will ultimately help to improve your jumping ability.
How To Use Plyo Boxes
Cardio box jump – You will get to work out your thigh and bottom area, thus effectively eliminating any fat build-ups. This is done with the cardio box jump exercise. By simply standing and facing the plyo box, you hinge at your hips and jump onto the top of the box. You can then either jump down or step down and then repeat the process.
Single leg lunge – Another ideal workout using the plyo box would be the single leg workout. This would require you to stand on your left leg while placing your right foot on the plyo box. While bending the left knee, you have to lower your right knee towards the floor surface. Once each rep is completed you can switch sides.
Incline Push up – this exercise will help to strengthen your arms and chest. Positioning yourself in a push up stance, grasp the sides of the box, while bending your elbows lower your body until your chest touches the box. Continue to push up until your arms straighten, then repeat the process.
Basic plyo box jumps – place a few plyo boxes a few feet apart according to the distance that is most comfortable for you to execute jumping without any stops or jerks. Then simply pace yourself and jump over each box without stopping until you successfully reach the end of the line of boxes.
Alternatively, you can jump onto each box and then jump off it and repeat the process until you reach the end of the line of plyo boxes. All this will help you to have a better spring in you jump and ultimately help you jump higher.
Stepping up – here all you have to do is simply step up and then back down from the plyo box. You can choose to do this slowly and then eventually increasing your speed as you become more confident in your coordination efforts. You could also use some music to help you get into the rhythm of things.
Squats – stand in front of the plyo box while facing away from it. Then gently execute squats until you feel your bottom touching the edge of the plyo box. Do all this with your arms stretched out in front at all times, as this will help you keep your balance.
Jumps and steps – jump up onto the plyo box and then step down off it. Do this as many times as you like. Once you are confident and have built up your muscles, you can jump up and then jump off the plyo box in fluid and continuous motions.
One foot jumps – using only one foot at a time jump up and then jump off the plyo box. Caution should be exercised here to ensure you are careful not to lose your balance or over strain you knees. Landing well is also important so that you don’t injure your heels upon impact. This exercise should ideally be done on a relatively soft landing surface such as your garden lawn, rather than on a hard concrete surface.
Lean and push – sit with your back against the plyo box, and then place your hands firmly on both sides of its surface. Lift your whole body off the ground until your arms are straight all the time using the plyo box to keep you stable. This helps to strengthen both your arm and leg muscles, as well as your stomach muscles.
Side way jump – standing with the side of your body facing the wood plyo box, jump up sideways onto the box and then jump back down also sideway