Plyobox training, also known as jumpbox training, is a popular practice in cross-training, fitness and strength training. It's a versatile tool that can be used to work on many aspects of fitness.
One of the main benefits of plyobox training is improvedexplosiveness, as well as stimulation ofhip extension and flexion. What's more, it also provides a significant cardiovascular workout, helping you lose weight.
One of the most common plyobox exercises is the box jump, where you jump onto the box, as well as the step-up, where you climb onto the box as if on a step. These exercises improve joint mobility, work the gluteal muscles and develop speed. The movements involve heavy use of the leg muscles, including the quadriceps, hamstrings, calves and glutes. By using the swing of the arms and shoulders to help propel the body, you'll also work the muscles of the upper body.
Jumpbox exercises also work on stabilization and balance, by stimulating the body's stabilizing muscles. They also improve overall fitness and can help improve breathing, cardiovascular health and core strength.
What exercises can I do with a plyobox?
As already mentioned, box jumps and step-ups can be performed with a plyobox. But in addition to these basic exercises, you can also target the triceps, shoulders, glutes and thighs with a variety of exercises:
Push-Up: Push-ups are an excellent exercise for working the triceps, shoulders and core. You can perform push-ups with your hands on the box for an easier version, or with your feet on the box for a harder version.
Dips: This exercise is perfect for working the triceps and shoulders. Sit on the box with your hands resting on the sides of the box and your legs stretched out in front of you. Next, bend your elbows and lower your body, lowering your buttocks below the level of the box.
Bulgarian Split Squat: This exercise works the quadriceps and glutes using just one leg at a time. To perform this exercise, place your back foot on the box and perform a forward lunge with your other leg. Lower by bending your front knee until your thigh is parallel to the floor, then raise.
Jump Over: This exercise develops leg power, agility and coordination. Place two plyoboxes side by side and jump from one to the other alternately.
The advantages and benefits of plyobox training
Boost explosiveness: plyobox exercises improve the speed and power of your movements. The combined use of the plyo box and weighted balls can offer significant benefits for your training. For example, you can perform jumps on the plyo box while holding a medicine ball and throwing it against a wall with each landing. This allows you to work on both your explosive power and your coordination. See the weighted balls category here.
Stimulates hip extension: The movements performed with the plyobox stimulate the hip muscles and encourage their extension.
Work the cardio: plyobox exercises put the cardio-vascular system to the test and build stamina.
Improves joint mobility: Working with the plyobox improves joint flexibility and mobility.
Develops the muscles of the lower body: The movements performed with the plyobox place great demands on the quadriceps and gluteal muscles.
Improves speed: plyobox exercises improve speed of movement and reaction.
Helps you lose weight: plyobox exercises stimulate the cardiovascular system and burn calories, which can contribute to weight loss.
Promotes balance and core stability: plyobox exercises stimulate the body's stabilizing muscles, helping to improve balance and core stability.
Improves overall fitness: Regular plyobox training can improve overall fitness by working on strength, power, endurance and flexibility.
For which people is plyobox training recommended?
Cross-trainers, fitness and body-building enthusiasts: plyobox exercises improve explosiveness, strength, power and endurance.
Rugby, boxing, swimming, soccer, athletics: as part of their physical preparation, plyo box exercises are versatile and allow them to recruit all the muscles and other functions of the body. What's more, this training can improve cardiovascular and lung capacity, which in turn can enhance performance in breath-intensive exercises.
Weightlifters: box jump training can improve their muscular strength and power, which can help them lift heavier weights and improve their overall performance.
People who want to lose weight: plyobox training offers a high caloric expenditure that can boost metabolism and burn extra calories. This can help reduce body fat and increase muscle definition.
People undergoing rehabilitation following an operation or injury: the soft landing surface and shock absorption offered by the plyobox make it a perfect rehabilitation accessory.
What type of plyoboxes should I choose?
If you're looking to train with a plyobox, it's important to choose the type that best suits your needs.
3-in-1 wooden jumping plyobox: For those looking for a stable, sturdy platform, the wooden plyobox is an excellent option. With the 3-in-1 wooden jumping plyobox, you can adjust the jumping height simply by turning the box upside down. This option is very practical for workouts requiring different jump heights.
3-in-1 foam plyobox: The foam plyobox is an excellent choice for beginners and those looking for a gentle workout. In fact, the jump box's flexible material makes it comfortable to work in, and reduces the risk of injury in the event of a fall or lack of jump. What's more, the 3-in-1 foam jumping plyobox lets you adjust the jumping height by turning it upside down. This height-adjustable option gives you great training flexibility to suit your level, size and goals.
Stackable foam plyobox / jumping box: What distinguishes the stackable foam plyobox / jumping box from others is its ability to be stacked. You can buy a single box, or opt for a package to suit your needs. To stack two or more boxes, simply secure them with integrated Velcro fasteners. This makes it possible to vary the jump height and adapt to different training levels.
