Wondering how to make the best use of plyometric boxes? Looking for a way to improve your power? Then you have come to the right place!
Plyometric platforms have been used for years as an aid to development muscular power. However, in my experience, boxes are not always used correctly. In fact, if you have never been instructed in how to use plyometric boxes appropriately, you are more likely to injure yourself than you are of getting more powerful.
Well, that depends on the exercise you are doing. Each exercise is executed slightly differently from the other. Here are a few exercises which utilizes plyo boxes:
Some exercises only call on the athlete to jump from the floor onto the box. Others demand that you fall from the box and then explode upwards or along. Still yet others ask that you work reactively from each contact. Each of these ways of training requires you to employ a different technique for it to be effective and safe. For that reason, in this article I will only go in depth on one of the exercises which use plyometric boxes. The exercise is…
The depth jump is probably the purest of all plyometric exercises. The idea behind this method of training is the utilization of the kinetic energy accumulated by the free falling body of the athlete during a drop from a specific and predetermined height.
It is an exercise which is used all over the world and has many variations however, from a purist point of view and simply put, the depth jump is a vertical double leg jump, after a drop from a height. The exercise makes use of plyometric boxes and is used to develop:
Due to its severity on the neuromuscular system, this method of training is only advised for elite level athletes with an extensive training history behind them.
The jump looks simple but it is quite a complex exercise and as explained earlier, if the jump is performed incorrectly it will not only lessen the training effect of the exercise it could also be an injury risk to the knee and lower back.
The fall from the box is an important part of the jump because it sets up the execution of the whole exercise:
You should begin performing depth jumps from a box height of 40 – 50cm and then gradually work your way up to as high as 75cm. You should also never do jumps when you are tired, sore from some other training or if you are recovering from injury. However, I am sure you will agree that plyometric boxes and the depth jump are a match made in heaven!