How do you use plyometric boxes for functional training and what are the best exercises and techniques?

1 Benefits of plyometric boxes

Plyometric boxes offer many benefits for functional training, such as increasing explosive power and speed by activating fast-twitch muscle fibers and enhancing muscle contraction and relaxation. They can also improve balance and stability by forcing you to land and stabilize on a raised surface, engaging core and stabilizer muscles. Plyometric boxes develop agility and coordination by requiring you to change directions, heights, and angles quickly and smoothly. Additionally, they reduce the risk of injury by strengthening tendons, ligaments, and joints while improving landing mechanics and shock absorption. Lastly, plyometric boxes add variety and fun to your workouts by creating different combinations and challenges with different box sizes, shapes, and positions.

2 How to choose the right plyometric box

Before you start using plyometric boxes for functional training, you need to choose the right box for your level, goals, and space. Consider the height of the box; it should match your ability and the type of exercise you want to do. Generally, the higher the box, the more difficult the exercise. You can use adjustable or stackable boxes to change the height as you progress. Additionally, think about the material of the box; it should be sturdy, durable, and comfortable. You can choose from wood, metal, or foam boxes depending on your preference and budget. Lastly, consider the shape of the box; it should be suitable for the exercise you want to do and the space you have. Square and rectangular boxes are more common and versatile but they can take up more space. Round boxes are less common but they can save space.

4 Best plyometric box exercises for functional training

Plyometric box exercises are a great way to add functional training to your workouts. Box jumps, step-ups, box squats, box push-ups, and box dips are some of the best exercises to start with. Box jumps involve jumping from the floor onto the box and back down again. Step-ups involve stepping up onto the box with one foot and driving the other knee up to your chest. Box squats involve sitting on the box and then standing up explosively. Box push-ups involve lowering your chest to the box by bending your elbows and pushing yourself up forcefully. And box dips involve lowering your body to the floor by bending your elbows until they form a 90-degree angle and then pushing yourself up powerfully. You can vary each exercise by changing the box height, speed, direction, or adding weight or resistance. Reporting and documenting the incident is a crucial step for communicating the status, findings, and actions of the incident response team to the relevant stakeholders.