Top 10 Plyo Box Exercises (DRILLS/WORKOUT) | Plyometrics Box Jumps Training



Plyometric Exercise: Is 'Box Jumping' for Me?

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Plyometric exercise is what we in the rehab industry call "ballistic," or involving quick and often explosive movements. Plyometric training is all the rage in the fitness industry for good reason: The results can be fantastic. I routinely see plyometrically-trained men and women in their forties who have the physiques of twenty-somethings.

Does this come at a price?

If you are considering this type of training be warned! With high reward always comes high risk. The incidences of orthopedic injuries with ballistic activities are higher than with traditional exercise. In my practice I have seen many athletes who have started plyometric exercises without having the proper core strength to begin with. Let us quickly examine a common plyometric exercise, "box jumping."

This photo illustrates what entails a box jump, although the height to which this person is jumping is way too high. Do not attempt to do this. Although this type of exercise (at a lower height) will indeed strengthen the quadriceps and the gluteals relatively quickly if done with repetition, the knee joints do take a bit of a beating. Even under ideal mechanics and conditioning, there is a significantly elevated risk of meniscal tears, ankle sprains, and cartilage damage to the knee.

In order to minimize the chance of overuse and traumatic injury, work on strengthening stabilizing muscles prior to starting a plyometric routine. In preparation for plyometric exercises for the legs, I would work on strengthening the muscles of the ankle, the hip, and the abdominals. Start with more simple stabilization exercises such as single leg balancing on a pillow.

In preparation for plyometric training of the shoulders (clean-and jerks, snatches, and other olympic-style lifts), work on strengthening the muscles that support the shoulder blades. The lower trapezium, middle trapezium, serratus anterior, and infraspinatus can be neglected muscles in even the most elite athletes. There are tons of resources out there to train these often neglected muscle groups.

Do your homework prior to starting a plyometric routine!

Last Updated:6/27/2013
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Video: One Of The BEST Plyometric Workouts To Jump Higher!

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Date: 01.12.2018, 21:34 / Views: 65173