Plyo Box Workout

Reading time: 4 min.

Tradition meets modern plyometric training: TV coach and personal trainer Arne Derricks demonstrates 7 effective exercises for more strength and speed with the ARTZT Vintage Series plyo box.

Contents

What is plyometric training?
Exercise 1: Classic Jumps
Exercise 2: Alternating Jumps
Exercise 3: Single-Leg Jumps
Exercise 4: Burpee + Jump
Exercise 5: Plyometric Push-Ups
Exercise 6: Hop Over
Exercise 7: Side to Side

What is plyometric training?

Plyometrics is a power training method that trains the stretch-shortening cycle of the muscles, similar to a spring that is compressed and then released. The energy expended is stored in the muscle and then released explosively at the end of the movement. This improves both strength and jumping ability. The ARTZT Vintage Series plyo box proves to be an unbeatable fitness tool!

Try all the exercises a few times to get familiar with the movement before you really get started. Safety first, as always!

Exercise 1: Classic Jumps

You go into a slight squat in front of the box, feet hip-width apart, arms swing to the side during the jump. From this position, jump onto the box with both feet and then back down to the floor. Important: Pull your toes towards your shins so that you don't get caught on the box. So much for the movement sequence. Now plyometrics comes into play: Try to shorten the contact of your feet with the ground, i.e., jump off again as quickly as possible once you've landed on the ground. It's perfect if you only land on the balls of your feet and jump off again. Always pay attention to the stable position of your upper body! Do you already feel your heart pumping and your legs getting warm? You should jump for 30 seconds.

Exercise 2: Alternating Jumps

Next up is the next exercise on the ARTZT Vintage Series plyo box, alternating jumps, which are also often used in circuit training. The jumps involve alternately tapping your toes on the plyo box. First, place one toe on the box – ideally, your hips and upper body, as well as your upper and lower legs, each form a 90-degree angle. The leg on the ground jumps off with the heel raised, while the foot on the box jumps towards the ground. Your arms swing with the movement. With alternating jumps on the ARTZT Vintage Series plyo box, it's less about the number of repetitions and more about the time. You should keep going for 30 seconds and then notice how your heart is working.

Exercise 3: Single-Leg Jumps

This exercise is indeed more suitable for advanced users. For single-leg jumps, you also go into a slight squat, but you only jump onto the ARTZT Vintage Series plyo box with one leg, keeping the other leg loosely bent behind you. Always do two to three jumps with one leg, then switch sides. For single-leg alternating jumps, it's advisable to initially practice the movement with a lower height before attempting the full height of the ARTZT Vintage Series plyo box.

Exercise 4: Burpee + Jump

Next up is the burpee combined with the jump. First, jump onto the ARTZT Vintage Series plyo box as in Exercise 1, then back down. Now place your hands on the front edge of the plyo box and jump your legs back into a plank position – Level 1. In Level 2, go from the plank directly into the press, the push-up. Then jump your legs back to the starting position. The sequence in short: Jump onto the box, back down, push on the box, legs jump back, press up, legs jump forward, from the starting position in front of the box then back into the jump, etc. This movement sequence is performed dynamically 10 times.

Exercise 5: Plyometric Push-Ups

Now for plyometric push-ups. Get into the starting position for a plank, hands on the edge of the ARTZT Vintage Series plyo box. Build a slight tension in the plank and then "push" yourself up with springy, short movements until your hands lift off the box. If you want to make it a little easier, you can place one leg in front to support your arms a bit. Repeat for 30 seconds.

Exercise 6: Hop Over

Now for a classic: the hop over, as it used to be done with gymnastics benches or vaulting boxes. Make sure the ARTZT Vintage Series plyo box is stable and grip it roughly in the middle of the long sides, left and right. Now, dynamically jump from right to left over the box, tucking your legs up. Your legs are free behind you. You jump continuously for 30 seconds, making sure your feet only briefly touch the ground.

Exercise 7: Side to Side

Our last exercise is the Side to Side over the ARTZT Vintage Series plyo box. Place one foot in the middle of the plyo box, the other foot is parallel to the long side on the floor. Hold your hands, arms bent, stabilizing in front of your upper body. Now push off with the leg on the plyo box and jump onto the box with the foot from the floor. The moment this foot lands on the box, the other one jumps off and lands on the opposite long side on the floor. The faster you perform this exercise, the more strenuous it becomes! Here too, you should keep going for 30 seconds.

With the ARTZT Vintage Series plyo box, you can achieve an intense, dynamic plyometric workout in a short amount of time that will noticeably increase your jumping power. Have fun!