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Plyometrics have remained a mainstay in most training routines for athletes. The reason for this is the fact that these exercises help to improve performance, boost your explosiveness, and most importantly, reduce injury risks. To perform plyometric exercises conveniently, you will need a plyometric box, also known as a plyo box.
This box is mainly used to jump onto, over, or off with an aim to build speed, agility as well as strength. All the same, a plyometric box is not just limited to box jumps as it can be used for other exercises as well. These include squats, dips, push ups, and a whole lot more. Keep it here to learn about simple plyo box exercises for beginners!
What is a plyo box?
A plyometric box has other names like plyo box and jump box. It is a fitness tool that people use to execute different raised exercises ranging from jumping exercises to incline push ups. These boxes come in different sizes and with different heights and widths. They also feature different materials in their construction like wood, foam, and steel. People however prefer foam as it will cushion their shins in case of missed jumps.
6 plyometric box exercises for beginners
1. Box jump
If you are looking for a sure way to increase the lower body power, this is the exercise to engage in. this one requires you to exert a good amount of force into the ground if you are to perform it the right way. The hamstrings, glutes, and quadriceps will have to coordinate to make sure that you jump as high as possible.
How to do it:
- Stand as you face your box with the feet under the shoulders as you raise the arms overhead
- Descend into a quarter or partial squat position sweeping your arms back behind the torso
- In this position, forcefully extend and hop onto the box
- Land with a slight crouch to lower the impact force on the joints
2. Box dip
Push ups are all good but are always good to switch things up. This will keep you engaged while at the same time spurring new growth. With the box dip exercise, you will have a good substitute for the chest, shoulder, and triceps training without necessarily having a large station for performance.
How to do it:
- Simply sit on the edge of your plyo box with legs extended together right in front of you
- Having placed your palms securely on the box edges, scoot the butt off and then lower yourself slowly
- Descend well under control as far as the shoulder mobility allows you. Stop in case you realize any discomfort
- Press the torso back upward till the elbows get straight
3. Front box stepping up
Stepping onto an elevated surface will be a very simple way to challenge the body by increasing stability and balance demand. The single-leg aspect, specifically, will refine your muscular asymmetries and help with any inconsistencies in your movement patterns. It will also strengthen the quads and glutes.
How to do it:
- Stand as you face your box with the toes being a few inches away from the box
- Lift your working leg and place it onto the box while pressing the body upwards till the knee and the hip joints get fully locked out
- Lower yourself slowly by simply reversing the motion till the toes of the free leg graze the floor
- Repeat
4. Box jump over
This exercise is going to send your heart rate all the way to the roof. You will definitely find the inevitable gasps for air and temporary discomfort worth it. This exercise helps to improve your general endurance and helps you to burn more calories.
How to do it:
- Perform the standard box jump that we explained earlier
- However, as opposed to stepping back down after the jump, hop forward off the far side of your box
- After that, turn around to start another jump as fast as you can while avoiding wobbling or instability
- Make sure that the feet make good contact with the box for every jump
5. Pistol squat
This is also known as the single-leg squat and it remains one of the most challenging exercises that you can do with a plyo box. In this case, the plyo box will serve as the support so that you easily master the technique as opposed to falling onto the ground at low points. The exercise requires body control, flexibility as well as strength.
How to do it:
- Stand with your feet being shoulder-width apart just a few inches away from the box and the arms in front of you
- Lift the working leg up in a straight position in front of you while lowering yourself down into a squat. This one requires you to drop your hips down and backward
- After the butt hits the plyometric box, push upwards through your foot as you get back to your starting position
- Repeat
6. Incline push up
This one is the best bodyweight chest exercise that will strengthen your chest, shoulders, and triceps. The exercise becomes easier with a higher platform since you will only have to press a very small percentage of the body weight. Having your hands higher than the feet, you will basically emphasize the lower half of the chest.
How to do it:
- Place your hands at shoulder-width apart distance on your plyo box
- Get yourself in the plank position having your feet behind you together and the body being in a straight line
- While in this position, bend at your elbows keeping them at an angle of 45 degrees in order to lower the chest to the plyo box
- Once you get to the box press yourself upwards to the starting position by simply contracting the chest protracting the shoulder blades
- Repeat
Wrap up
Plyometric boxes are very good tools for full-body workouts both at home and at the gym. They will give you the chance to perform an array of lower and upper body exercises and they are very easy to use. Whether you are just starting out in the gym or you want to take your agility and explosiveness to the next level, a plyo box will be a great tool. You will never be disappointed with these boxes.
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