Harry Aikines-Aryeetey is a Team GB Olympic sprinter. In Part 1, the beginner plyo workout, Harry took us through the fundamentals of plyometrics to help us learn the basic movements. Some of the exercises covered will assist us in this intermediate plyo jump box workout.

What Types of Plyo Box Are There?

• Wooden and metal boxes are the most durable options and will provide maximum support.

• Soft boxes are best for a cushioned landing and can reduce the risk of injury for those who may attempt more challenging jumps.  

• Stackable plyometric boxes are ideal for those who are keen to improve their functional fitness levels, offering multiple heights, making it more versatile than other options.

Weighted Step Ups

Weighted step ups are key to activating power and core strength, boosting your overall upper leg and glute strength in combination with evening out any muscle imbalances due to the unilateral movements used.

• Either holding a pair of dumbbells, using a barbell or with a training sandbag on your shoulders, step onto the box with your right leg, driving through your heel to straighten your leg.

• Bring the opposite leg to meet your right leg on the step.

• Bending your right knee, step back down with your left foot and then with your right foot.

• Repeat on each leg for 6-8 reps for 3 sets altogether.

Single Leg Box Jumps

This exercise requires explosive power, force, and eccentric leg strength to overcome the height of the box. Just like for Harry AA, this exercise will help you to develop a powerful leg stride and speed whilst running.

• With your feet shoulder width apart, hover your left foot just above the ground and bend your right knee until you are in a quarter squat position.

• Explode upwards, onto the box, focusing on pushing through the ball of your right foot.

• Step back off the box to avoid injury and ensure stability.

• Repeat on each leg for 6-8 reps for 3 sets altogether.

March and Jump

This plyometric exercise is a great foundation for developing ground reaction forces which will increase overall speed due to the consistent use of the fast stretch shortening cycle.

• Standing in front of the box, place one foot on the edge of the box.

• Jump and land with the opposite toes on the box, whilst the original leg returns to the ground. Remember to use your arms to drive your body in the direction it needs to go.

• Repeat for 12-20 reps, for 3 sets altogether.

For those gaining confidence in the field of plyometrics, this intermediate workout will be ideal to create a challenge. With the use of external equipment such as a step up box, and added resistance, it will work and strengthen the targeted muscles groups, improving overall power output.

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Tags: Equipment > Plyo Jump Box ; Exercise Type > Conditioning ; Misc > Mirafit Ambassadors