What Is a Plyometric Box?
With 1 in 20 adults in England getting the amount of both aerobic and muscle-strengthening exercise, we knew it was our duty to show everyone how accessible exercise can be to anyone of any level.
A plyometric box is a great piece of equipment that can be accessed by anyone at any level of their fitness journey or discipline. That is why today, we will be answering the question ‘What is a Plyometric Box?”
So what is a Plyometric Box?
The plyometric box is commonly referred to as one of the following:
- Plyometric Jump Box
- Plyometrics Box
- Jump Box
- Jumping Box
- Jump box gym
A staple gym accessory made from high-density foam and encased in vinyl, it takes the shape of a box and depending on what your preferences are, you can have the box set at different heights. (20, 24 and 30 inches.)
We are happy to share with you that we supply anti-slip plyometric boxes. This means that regardless of what surface the box is on, and what movements you do whilst using it, it will not slip out of place. (However, slippage may occur if not wearing the appropriate footwear).
If the height of the non-slip plyometric box is too much for you, we also offer aerobic Yoga adjustable stepper boards. This is recommended for somebody in recovery from serious injury or illness or the elderly. It can also be used by any person who exercises at any level, as the number of exercises that can be done with it is almost limitless.
Before we address the benefits of plyometric boxes, it is our responsibility to tell you the safest possible way to use this piece of equipment.
Using a Plyometric Box safely
At Sporteq, we want to make sure everyone trains safely, which is why we highly recommend that if you are completely new to exercising, using a professional personal trainer is the best step in ensuring you exercise correctly, without creating or aggravating any injuries.
With that being said, we understand not everybody can access professional training and can only exercise at home, so when it comes to safely using a Plyometric jump box, it is important to:
This can take the form of jogging, walking fast, skipping, shadow boxing, or anything that is strenuous, but not to a degree where you are too tired after it. The function of warming up amongst other reasons is to get the blood flowing into your muscles, reducing the possibility of injury or strain during training.
Wear the right gear
Wearing clothing that does not restrict movement, is breathable and comfortable for you, and will make your workout easier for you, this is the case for footwear too. Trainers are the safest option, whereas formal shoes or flip-flops could result in you either getting blisters or slipping.
Be mindful of injuries
Exercising whilst having an injury can make the injury worse, and hamper the effectiveness of your training. Sometimes you are able to train when in recovery from an injury, but this varies from person to person, and injury to injury. In regards to the Plyometric Jump Box, having knee pain could hamper your training with the box, therefore correct safety measures, like wearing a knee brace can make all the difference.
It is always good practice to do some dynamic active stretching before training. After the training session, doing PNF or Static stretching is also beneficial, stretching lengthens the muscles and increases their flexibility. Additional benefits of stretching include reducing the risk of injury.
Get comfortable with the equipment
Simply put, this means knowing how the box feels to you, is it too high? Too low? Do you feel more comfortable with it against a wall, or in the middle of an open space? Is your footwear slippery against the surface of the box? All of these questions are vital in ensuring you train to the best of your ability, whilst remaining safe and avoiding possible injury.
As we continue, we will now show you the uses and benefits of plyometric jump boxes.
Benefits of a Plyometric Box
The secret to the popularity of the plyometric box is its simplicity, which allows it to appeal to a range of people at different levels of their exercise journey. Let’s break it down:
Open to any level
The anti-slip plyometric jump box and its simplicity make it a versatile accessory, it can be used by weightlifters with exercises such as weighted step-ups and hip thrusts. On the other side of the spectrum, practitioners of callisthenics can use the box (and its varying heights) as a platform to jump on or practice single-leg squats on. Even somebody who is brand new to exercise can do something as simple as stepping up onto the box and back down again. The plyometric jump box caters for all. It is only limited by your imagination.
Because of the Anti-slip feature on the surfaces of the box, you can rest assured that it won’t slip whilst using it, due to its weight, it will take a significant force to move it whilst it is flat across the floor. Because its anti-slip properties cover the whole box, even when jumping onto it, (whilst wearing footwear) you will not slip.
Exercises to use on a plyometric box
A great option for cardio
Cardiovascular exercise is a key factor in maintaining and developing your health, the Plyo box can facilitate this in a number of ways. Here are some cardio exercises you can do with the box. Start by trying the exercises for a minute, as you get better at it, try doing the exercises for a minute each, one after the other, only resting after you’ve done each exercise. This is called a drill. Try these:
Start with your dominant leg, use it to step onto the box (whichever height you are comfortable with) and allow your other foot to follow. After this, reverse the movement so you are back in the starting position. Repeat this with your other leg.
With your hands slightly ahead of the centre of the box and both of your legs on one side, use your arms as support as you jump to put your feet on the other side of the box, that is one hurdle. Repeat the process. the goal is to not have your feet touching the box as you jump over. This may take time depending on your flexibility, but this exercise provides a step up in intensity.
Firstly begin with a height you are comfortable with (increasing it as you get more comfortable) this exercise is the most simple but is very taxing the longer you do it. Stand around a foot away from the box, using both of your feet, and jump onto the box, making sure your feet are together and you aren’t ‘stepping’ onto the box.
There are many cardio exercises available to do in conjunction with the plyometric jump box, as a beginner the options we have shared with you are more than enough to get your heart rate up and sweating!
Use it at home or at the gym
The simplicity of this apparatus means that you can use it at home, it is a clutter-free accessory, and it doesn’t come with anything else but the box itself.
This simplicity in design means that if you aren’t able to make it to the gym, or just want to do a quick light exercise routine in the comfort of your own home, the box is there, available for you to use.
If you have other exercise equipment such as dumbbells or barbells, you can use them in conjunction with the box, by doing weighted box jumps, or seated squats.
As a piece of home equipment, it can be especially handy for those recovering from an injury in which the user is wearing a foot brace or a knee support brace. However, before using any exercise equipment to aid in the recovery of an injury, you should first speak to your doctor.
For those who are cleared to rehabilitate an injury, an exercise you can try would be bodyweight squats, using the box to sit on and push yourself up from.
You can also use the box as a platform to stretch your legs if you so choose. Its applications are only limited to your imagination.
Buy your plyometric box today
In this blog, we hope to have explained and addressed ‘What is a plyometric box?’, and how it is accessible to anybody of any level and skill, whilst showing you various exercises, and safety requirements needed to use the box to the best of its ability. The team at Sporteq are always here to help. If you would like to contact us via email, click the link here.
You can call us at 0161 354 2579
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