Plyometrics, often referred to as plyos or jump training, includes a range of exercises that require muscles to exert maximum force over a short period of time. The core principle of plyometric training is explosive movement, such as jumping onto, over, or off a raised platform. These movements are commonly associated with power development, balance, acceleration, agility, and coordination. Plyometric training is also linked with improved bone density and a reduced risk of injury when programmed appropriately.
While plyometric training is widely associated with CrossFit-style workouts, it is reasonable to question how frequently plyo boxes are used when planning or equipping a general fitness facility. In practice, plyo boxes are a highly versatile piece of gym equipment that supports a wide range of exercises beyond jumping. Their varied heights and stable platforms make them suitable for strength training, conditioning, and bodyweight work across different ability levels. Below are several practical exercises that demonstrate how plyo boxes can be used effectively within a gym environment.
Step Ups
Position the plyo box approximately six inches in front of you and stand with your feet shoulder width apart. Step up onto the box, then step back down, alternating legs with each repetition. When performing step ups, the platform should be high enough to allow a full range of movement through the hip and knee. Plyo boxes are available in a range of heights, typically from 6 to 30 inches, making it possible to select an appropriate starting height and progress as movement quality and strength improve.
To increase the difficulty, additional resistance can be introduced by holding dumbbells or placing external load across the shoulders.
Front Box Jump
Stand with the plyo box positioned around six inches in front of you. Begin in a squat position with your feet shoulder width apart, then jump onto the box, landing softly on the balls of your feet. Step down and repeat. This movement requires coordination and power, so starting with a lower box height is recommended. As confidence and technique improve, the height can be increased gradually.
Because this is a higher impact movement, softer plyometric boxes are often used in shared gym environments to reduce joint stress and minimise the risk of injury during landing. Box jumps can also be progressed by performing continuous repetitions or increasing the distance between the athlete and the box.
Elevated Knee Touches
Begin in a plank position with your feet placed on the plyo box and your hands on the floor. Engage your core and bring one knee towards the corresponding elbow, then return to the starting position and alternate sides. This exercise places greater demand on core stability due to the elevated foot position.
Elevated Push Ups
Using the same setup as elevated knee touches, perform a controlled push up while maintaining a stable core position. Elevating the feet increases the difficulty compared to a standard push up. Research indicates that this variation can promote higher activation of the serratus anterior, a muscle that plays an important role in shoulder stability and health.
Bulgarian Split Squat
Start in a split stance with one foot placed on the plyo box behind you and the other foot positioned forward. Lower into a lunge by bending the front knee to approximately ninety degrees while keeping the knee aligned and preventing it from travelling beyond the toes. The rear knee should move towards the floor without making contact.
Additional resistance can be added using external loads such as dumbbells or weighted implements to increase the strength challenge.
Plyometric Box Types and Height Options
Plyometric boxes and platforms are available in a variety of materials, sizes, and height configurations. Common designs include fixed height platforms, multi-sided boxes that offer several height options, and modular systems that can be stacked to achieve progressive loading. These variations allow multiple users with different ability levels to train using the same equipment while adjusting difficulty through box height rather than load alone.
Soft plyometric boxes are often used in busy or multi-user gym settings due to their padded surfaces, which reduce the likelihood of scrapes or impact-related injuries. Stackable systems can also be useful in group training environments, allowing multiple participants to work simultaneously and providing greater flexibility in exercise programming.
Steel or rigid platforms with anti-slip surfaces offer a more compact and cost-conscious option, particularly where storage space is limited. These designs typically provide several distinct height options and can be nested when not in use.
Overall, plyo boxes remain a practical and adaptable addition to gym equipment layouts, supporting strength, conditioning, and athletic training across a wide range of fitness environments.