There is a cause why plyometric exercises are well-liked amid athletes. Forceful and swift motions are utilized to enhance strength, power, and swiftness. As a result, athletes frequently employ plyobox drills to elevate their performance in sports like basketball and track and field. Nonetheless, you can also engage in plyometrics as a way of physical activity. Keep reading to discover the merits of plyobox drills and how to engage in them.
What exactly are plyobox drills?
They are dynamic exercises in which the muscles undergo initial stretching followed by immediate contraction, akin to the behavior of an elastic band. This process enables the muscles to generate more power than what is possible through slower contraction, as per fitness specialist Varun Rattan.
What are the advantages of plyobox drills?
These drills benefit not only athletes but also individuals aiming to enhance their overall fitness. Here are some advantages:
1. Enhanced power and speed
Plyometrics train the muscles to initiate quicker actions, which can enhance speed and power in activities such as leaping, sprinting, and throwing.
2. Increased vertical jump
These drills are effective for boosting vertical leap height. This is because specific plyometrics train the fast-twitch muscle fibers in the legs and hips.
3. Enhanced agility
Certain drills necessitate rapid body movements in various directions, which can enhance agility.
4. Diminished risk of injury
Plyobox drills strengthen the muscles, tendons, and ligaments and also enhance neuromuscular coordination.
5. Enhanced bone density
Plyobox drills involve high-impact loading on the bones, which can augment bone density, as per Rattan.
6. Amplified cardiovascular fitness
Plyometrics involve short bursts of intense activity followed by recovery periods, and therefore, they can enhance cardiovascular fitness.
7. Reduced stress
Engaging in physical activities in general is believed to elevate mood. Plyobox drills happen to trigger the release of endorphins, which have mood-enhancing effects.
8. Improved body composition
These drills can aid in increasing muscle mass while decreasing body fat, thereby improving your body composition.
What are the finest plyobox drills?
Attempt the following plyobox drills for optimal results!
1. Box jumps
Position yourself in front of a box that is at or slightly below knee height. Assume the quarter squat position and jump vigorously upwards so that you land on top of the box, then step back down and repeat.
2. Tuck jumps
To perform this, stand with your feet shoulder-width apart, then leap up and pull your knees toward your chest. Extend your legs and land softly, with slightly bent knees, then repeat.
3. Depth jumps
Stand on a box or a stepper that is approximately 12 inches high, then jump off and land gently on the floor. Your knees should be slightly bent during this action. Step back onto the box or stepper and repeat.
4. Bench press throws
Lie down on a bench with your feet planted on the floor and grasp the Smith machine bar. Hold it slightly wider than shoulder-width and then detach it from the rack. Lower the bar to your chest and then explosively push the bar upward, propelling it as high as you can. Catch the bar on its descent and lower it back to your chest.
5. Lateral bounds
With slightly bent knees, make sure to stand with your feet shoulder-width apart. Bound sideways to the right, landing on your right foot. Instantly bound back to the left, landing on your left foot. Continue alternating sides.
Similar to any other exercise, begin gradually and steadily intensify the level and duration of your workouts over time. If you experience any discomfort, you should refrain from engaging in plyobox drills and cease the activity before fatigue sets in.
