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Plyometric training is an effective way to develop explosive power and enhance your vertical jump. Plyo box exercises are especially important in training in specific sports, such as basketball and athletics.
However, we love the plyo box because it has applications far beyond just plyometrics. It's a versatile tool to have in the gym, so we've included a variety of movements in our top exercises. Some are easy, others are much more challenging.
Plyo boxes come in three main types: wooden, soft, and steel. While wooden and steel boxes may offer a sturdier platform for exercise, they may not be as comfortable for performing movements compared to soft plyo box options.
Plyo Box Benefits
Plyo boxes are great for several reasons:
- Multiple uses and exercises can be performed with a single box
- Develop explosive power
- Increase agility and balance levels
- Enhances functional movement
- Replicates athletic movements more closely for sport-specific training
- Build better coordination
Plyo Box Exercises
As we explore the various plyo box exercises, you'll discover a range of movements designed to enhance your strength, power, and overall athleticism. Each exercise targets specific muscle groups while promoting functional movement and coordination.
Whether you’re a beginner or more advanced in your training, these exercises offer scalable challenges to help you achieve your fitness goals. Let’s dive into the details of each movement and how to perform them effectively!
1. Plyo Box Jumps
The box jump is simple enough to perform and probably the easiest to learn. It’s an explosive movement requiring the plyo box to be placed in a stable position. This movement targets the lower body and is excellent for developing power. If you need help performing the movement, The Gym Group has some great, helpful content.
Select a comfortable box height, face the box with your feet slightly apart, and enter a semi-squat position. Propel yourself forward and up onto the top of the box, using your arms to generate momentum and land on top of the box. Make sure to land safely, planting both feet on the box, then step off and repeat the movement.
2. Plyo Box Squats
This movement is a great starting point, especially if you’re looking to learn the fundamentals of squatting correctly. It forces you to move the hips backwards properly, maintaining a neutral spine during the movement.
Similar to our previous exercise, the starting position for this will be feet shoulder-width apart with the box placed behind you. Choose an appropriate height, starting with a lower one if you're learning the movement, so you can achieve a full squat.
Slowly squat down until you touch the box with the glutes, hold the position for a moment, then drive upwards through the heels to finish the movement. This movement should be felt primarily in the quads, glutes, and core.
3. Incline Pushups
Pushups come in all varieties but if you want to take them up a level then try doing a variation with a plyo box. This movement will work the upper body specifically the arms and chest muscles if performed correctly.
To perform it properly, place the box in front of you and start in a kneeling position. Find a comfortable position for both hands about shoulder-width apart. Try to keep both feet together and make sure the body is in a straight-ish line.
As you start the movement, bend your elbows and lower yourself towards the box. Do this in a slow, controlled manner, aiming to create a 90-degree angle with your arms. Once you reach the bottom of the movement, pause for a moment and push yourself away from the box.
Driving yourself away builds explosive power, but do this in a controlled manner to avoid injuring yourself. Keep the core engaged during the exercise to make yourself more stable and don’t forget to breath as you complete each rep.
4. Decline Pushups
If you want a change from the previous movement, try this decline variant. Start in a plank position with your tips of toes on the box. As you lower yourself down, focus on the same aspects of the motion as the incline press-ups and make sure to control the move. The last thing you want is to fall on your face during this exercise. As with the last one, focus on a controlled movement and make sure to breath as you push back up.
5. Box Dips
Simple but effective, this movement is great for developing the triceps. It will also develop additional muscles by engaging the shoulders and can work the chest.
To perform this movement, place hands behind the body about shoulder-width apart. Your legs can be fully extended, with your heels touching the floor and a slight bend in them, or you can start with them bent at a 90-degree angle to make the movement easier.
Once in your chosen starting position, bend at the elbows and lower yourself towards the ground. Keep the shoulders in a fixed position using the arm bend to bring yourself to the bottom of the movement.
Pause briefly at the bottom of the movement before pushing and extending back to the starting position. Ensure the body remains in a somewhat straight position and keep the core engaged during the movement to maintain stability.
6. Glute Bridges
If you're looking to develop your glutes in a simple manner, this is the exercise for you. It can be performed lying on the box or the floor with your back against the box. Find the position that is most comfortable for you.
Lie flat on the edge of the box, with the edge about halfway up your back. Start with both feet in front of you and drive your hips forward. The aim is to get the hips and legs into a 90-degree angle, and you should feel a stretch in the glutes.
When you reach the full extension of the movement, slowly lower yourself back to the starting position. Repeat as many times as required over a number of sets.
7. Weighted Box Jumps
This movement follows the same starting position as the regular box jumps but takes it up a level, adding weight to make the movement more difficult. This is a great way to progressively overload the movement and can be done with a weighted vest, kettlebell or dumbbell. The weight choice doesn’t matter as long as it’s comfortable to hold and makes the movement more challenging for yourself
8. Jump Over
If you're looking to develop explosive power, these exercises need to be added to your routine. Place the box at the desired height and start in a side facing position beside the box. Start by getting into a position where you are ready to explode forward. When ready, spring over the box, being careful to stand close enough so that you don’t catch the box on the way over. When you reach the other side, reset and repeat the movement.
9. Lateral Box Jump
This is a slightly more advanced movement; it involves stepping side to side over the top of the box with both feet. To perform the movement, stand on one side of the box, pushing off one leg onto the middle of the box, and bring your other leg up with you.
Once standing in the middle of the box, move off the box in the same way to the opposite side for a full repetition. It can take a moment to get into the flow for this movement so start slow and build up speed. This movement primarily targets the lower body.
10. Single Leg Box Jumps
Similar to box jumps, performing the movement with a single leg requires coordination, balance, and agility. Take care to set yourself before performing the movement. Balance on one leg. When you're ready, push off the leg and drive yourself onto the top of the box, using your arms to help. Land on the box then steady yourself. Drop down off the box and repeat the movement with your other leg.
11. Candlesticks
This is a great movement for developing the core muscles. To perform it, lie on your back on the box and keep your hands at your sides, outstretched. If you need some extra support to hold yourself down, you can also grab onto the side of the plyo box.
Ensure you provide enough support for your back and slowly lift your legs into a vertical position. Take time to slowly lower your legs, making sure to perform the movement in a controlled manner and engage the core muscles. Don't use momentum, as this cheats the movement and makes it easier to perform.
The focus here is on keeping the core engaged during the movement. When reaching the bottom of the exercise, make sure to maintain a gap between your heels and the floor, as this keeps the core activated. When bringing the legs back up, don’t swing using momentum; try to use the abs to control the movement.
12. Tabletop Crunches
Crunches are another good movement to strengthen the abs. They can be performed on top of a plyo box. To prepare for the movement, ensure the body is in a slightly angled position with the back and legs raised slightly off the floor.
Bring your knees into your chest aiming to get a good core contraction during the movement. Hands can be at your side or placed beside you to provide support, ideally without touching the box if possible.
13. Dumbbell Pull Overs
We couldn’t forget a chest movement. For this one lie flat on your back. Take an appropriately weighted dumbbell and proceed to move it over your head, taking care not to rush the movement. This stretch should be felt primarily in the upper body, particularly in the chest, lats, and arms. Take care to choose a comfortable weight, as it’s not about lifting as much weight as possible but about performing the movement correctly.
Conclusion
We hope this has been informative for you and that the plyo box in your local gym won’t be left in the corner anymore. It’s a great tool for warming up or for a full workout, especially if you want to build a range of muscle groups with limited equipment. Head over to our plyo boxes to discover a range of equipment built to improve cooridnation, balance and strength today. Alternatively, speak with a team member on +443332000750 or [email protected].
