Plyo Box Workouts

What are Plyometrics or Plyo Box Workouts?

Plyo box workouts or Plyometrics is also known as jump training. The Soviet Olympians brought plyo workouts to the limelight back in 1970 when it became one of the chief elements of the athletes’ workout routines. In this sort of training, the goal is to boost power, stamina, and strength which in turn improve the performance of an athlete. During plyo box workouts, the muscles are made to apply the maximum force in minimal duration of time. There are rapid extension and contraction of the muscles due to repetitive movements. The muscles are trained to increase their elasticity and initiate a quick response.

Since the 1980s, plyo box workouts have evolved to take two forms-

  • The original version which is also known as the “shock” method was designed by Yuri Verkhoshansky, a Russian Scientist. After dropping from a height, the athlete is likely to experience a shock as he lands which would, in turn, trigger an eccentric contraction in the muscles which would instantly switch to a concentric contraction as he once again jumped upward. The time per takeoff and landing would take around 0.1 to 0.2 seconds.
  • The second version is very much popular in the United States and it refers to any jumping exercise. Also, the parameter of time does not play a significant role here. This second form of plyo box workout is not as intensive as the first form.

Plyo box workouts are usually exercised by athletes and sportsmen like footballers, baseball players, basketball players, squash and tennis players, sprinters, martial artists, and high jumpers. But of late, fitness enthusiasts also engage in Plyometrics to maintain their form and build strength.

What is a Plyo Box?

Plyometric boxes are plyometric training essentials which ensure a safe, reliable, challenging and progressive workout rid of injuries. Even though a plyometric box is merely boxes for jumping on and off, not all boxes are created with the same craftsmanship or science. The boxes can be either of wood or metal, they can be soft or hard. Often one box can be turned to gain varying heights. These boxes can also be constructed at home using minimal tools and the procedure is hassle-free and way cheaper than purchasing one.

What are Some Plyo Box Workouts?

Plyo box workout refers to a session of plyometric exercises. The combination of exercises depends upon one’s requirements. Some can balance their workouts with some low and high-intensity exercises whereas some can have a rigorous routine with warm up and cool down sessions before and after their plyo workout. There are a plethora of plyo box exercises; here are a few of them:

  • Lateral jump
  • Squats
  • Box Jumps
  • Power skipping
  • Pike jump
  • Straddle jump
  • Lunge jump
  • Plyo push up
  • Alternate leg bounding
  • Tuck squat jump

Benefits of Plyo Box Workout

  • Plyo box workouts aid in fat loss.
  • Since plyometric engage the major muscles of the body, it tones the entire body and makes it look lean.
  • Improves cardiovascular health since it gets the heart pumping.
  • Increase body control and core strength.
  • Increases power by strengthening the fast-twitch fibers present in the muscles.
  • Reduces the risks of injuries by strengthening the tendons.
  • Improves muscle and nerve coordination and communication.
  • Equips the person engaged in Plyometrics with better athletic performance and participate in various sports.
  • Improves both upper and lower body strength.

Plyometric workouts are far from dangerous but because they are highly strenuous, they can cause body soreness and even injuries if not done under proper supervision and with appropriate technique.


Plyometrics are a great way to maintain body weight and fitness provided that it is done under the supervision of a professional. Correct technique is equally important. The requirement of plyo box exercises can vary according to age and body structure of individuals. It is recommended to warm up before plyo workouts. Also, before you go on to purchase a plyo box, make sure that its construction is spot on, for instance, it has rounded edges, does not slip or move while working out and have any splinters jutting out otherwise your shins can get badly hurt. Do not pressurize your bones and joints excessively as it can lead to unfortunate consequences.