Plyo-Box Exercises

What are Plyo Boxes?

Boxes that are used as platforms for plyometric training are called plyo boxes. They come in various heights and sizes. It can be made of metal or wood. Although many people prefer constructing their own plyo boxes because of its simplicity, versatility and since it effectively cuts down the expenses.

What are Plyometric Exercises?

Plyometric training was popularized back in 1970 by Soviet Olympians. The main objective of plyo jump box or plyometric exercises is to increase strength and endurance by maximum application of force by the muscles in a short duration and enhance athletic performance. During these exercises, the muscles are made to extend and contract rapidly in an explosive manner. Plyo box exercises are chiefly used by sprinters, footballers, athletes, high jumper, martial artists, squash, volleyball, tennis, basketball, etc.

Before one jumps into plyometric exercises or training, there are some factors that have to be kept in mind to ensure that the person does not end up getting injured.

  • Age: As one age, bones start to get brittle and weak and there are hormonal changes which might restrict individuals to work out in certain ways. Hence, before embarking on plyo box exercises, consult a fitness trainer or doctor.
  • Strength and flexibility: both factors are very important to effectively prevent injury while performing plyometric exercises since these moves are very intensive. The body has to be prepared to undergo this rigorous training.
  • Technique: it is recommended to try out any form of exercises, plyometric or not, in the presence of professionals for proper instruction to avoid injury. Like for instance, while landing, always remembers to land toe to heel to prevent exerting extra pressure on the ankles.

What Could One Possibly Do With a Plyo Box?

Plyo boxes are the apple cider vinegar of fitness routines. There is a whole range of exercises that can be done using the plyo box, for example:

  • Single leg lunge
  • Basic plyo box jumps
  • Step Ups
  • Cardio box jump
  • Incline push-ups
  • Lean and push
  • Sideways jump
  • One foot jumps
  • Jumps and steps
  • Squats

How is Plyometric Exercises Helpful?

  • All the major muscles in the body are engaged when one undergoes ply box exercises. This not only sheds the body of its fat but also tones the entire body.
  • By engaging in plyometric exercises, one strengthens the tendons, increases their elasticity and reduces the risks of injury.
  • Our body has muscles fibers or fast-twitch fibers that convert strength to speed. Plyo box exercises toughen up these fibers which in turn boosts the power of an individual. The higher the strength of these fibers more will be its rate of contraction and hence more power.
  • Since plyometric benefits include significantly boosting stamina, strength, and power, it also enhances athletic performance which equips the trainee to participate in various sports activities.
  • Plyometrics boost the communication and coordination of the neuromuscular system.
  • Since plyo box exercises include a lot of cardio movements, it improves cardiovascular health.

Risks of Ply Box Exercises

Although plyo box exercises are not innately dangerous, they are strenuous and hence needs to be done carefully.

  • Aged individuals or people with bone problems should not employ plyometric exercises since it can put the bones and joints under unnecessary pressure leading to dangerous consequences.
  • Also, untrained individuals are more prone to injuries since plyo exercises are highly intensive.
  • Proper equipment also plays a vital role. If the plyo box is improper designed or defective, it can hurt one’s shins and cause other injuries.


Plyo Boxes have gained popularity over the decades and now even non-athletes have taken up this form of training. Although plyo box exercises are perfectly suited to build endurance, strength and power and tone the body, it comes with its own set of menace. Wearing proper footwear and knee and ankle straps for support can reduce make the individual less prone to injuries. Remember to warm up and cool down before and after plyo box exercises to reduce the threat of injuries.