What Is The Standard PLYO Box Size

Plyometric boxes, also commonly referred to as “plyo boxes”, are a piece of training equipment often used in Crossfit and other HIIT (High Intensity Interval Training) workouts.

They come in a variety of sizes, but the most common plyo box size is the 20” box.

Plyometric exercises are a type of explosive power training that can help improve your performance in activities that require quick, powerful movements, such as sprinting, jumping, and changing directions.

While plyometric boxes are often used for Crossfit and other HIIT workouts, they can also be used for a variety of other exercises, such as box jumps, box step-ups, box push-ups, and more.

If you’re looking to add a plyometric box to your home gym or workout space, the 20-inch box is a great option.

It’s versatile, durable, and will help you take your workouts to the next level.

What plyo box height should I purchase? The majority of beginners are advised to start with a 16″ box, while some men might choose to start with a 20″ box.

You can raise the height to a 24 inch or 30 inch box as a regular height after you’re at ease and competent with PLYO boxes.

Plyo jump boxes are one of the best tools for developing strength using only your bodyweight and are incredibly adaptable.

Additionally, they are not simply for leaping off of. Along with cardio, they can be utilized for a wide variety of exercises that build the upper and lower bodies.

Plyometric Box Heights

The common jumping or plyometric box is a necessity for your workout area. It is very practical while also being straightforward.

It is a versatile item since it increases the diversity and intensity of exercises. It is designed to provide you with 3 jump heights with a simple twist (51 cm, 61 cm, and 76 cm).

How to Choose a Plyometric Box

  • Height Range. Plyo boxes are primarily designed for jumping
  • Material: Plyo boxes are often crafted from foam, wood, or steel—three materials that offer very different tactile experiences
  • Weight Capacity: You’ll want to make sure the plyo box is sturdy enough to support you.

The box is rectangular and has dimensions that measure 50 x 60 x 75 cm (20 x 24 x 30 inches).

For conventional exercises, men use a box that is 60 cm tall, while women use a box that is 50 cm tall.

Athletes may scale up their height for some exercises to 60 or 70 cm, respectively.

PLYO boxes and muscle groups they work

In order to perform properly, you must apply a lot of force to the ground. To make sure you’re jumping high enough, your glutes, hamstrings, and quadriceps will need to cooperate.

The foam plyo boxes made by Rogue are a fantastic choice for both novice and expert athletes. They may be an excellent teaching tool for novices to develop confidence with box jumps and plyometric activities.

Lifters who are more experienced can challenge themselves more and risk harm less.

How much weight can a PLYO box hold?

The plyo hardwood box has dimensions of 30L x 24W x 20H inches, weighs an astounding 74 lbs., and has a weight capability of 500 lbs.

Any individual’s leap height is independent of a box. The height of an athlete’s jump is determined by how high their center of mass travels from the starting position, regardless of the object in front of them (the ground).

Average Box Jump for a 13 Year Old

The following scale can be used by 13- to 14-year-old boys to evaluate their jump, according to the Norms for Fitness, Performance, and Health: The median jump, or 50th percentile, is around 17 inches.

12.3 to 13.8 inches correspond to the 10th to 20th percentiles. 15 to 16 inches correspond to the 30th to 40th percentile.

(Before jumping, the athlete shouldn’t take a step.) The athlete jumps from a box at a height of 24 inches (61 cm) for men and 18 inches (46 cm) for women.

The athlete tries to reach as high as possible in an effort to match the height that was measured for the standing jump-and-reach in step 1.

How many sheets of plywood do you need for a PLYO box?

constructing the Plyo Box. Even though you only need one sheet of plywood to create a plyo box, you still need to choose the kind of plywood you’ll be using.

You can get by with BC softwood plywood that is 34″ thick at the bottom end of the price spectrum.

3 in 1 Plyometric Box

  • Step 1: Measure and Cut the Plywood
  • Step 4: Glue the Box Together
  • Step 5: Drill Pilot Holes
  • Step 6: Screw the Box Together
  • Bonus Step: (OPTIONAL) Add Corner and/or Edge Protectors
  • Plyometrics Injury Risks.

Better boxes are not higher boxes! For the majority of athletes, a good starting point is between 18 and 30 inches.

The height of the box will naturally vary a little based on each person’s ability to jump. Younger athletes might have to squat 12 to 18 inches lower. while a person with a vertical of 36″ or more might prefer to jump a little higher than 30″.

(— Patty G. Fred Matheny, head coach When you face the box and place one foot on top, the knee of that leg should be bent roughly to the same degree as it is at the peak of the pedal stroke.

You run the risk of getting hurt if the box is considerably higher.

Step Up Box Sizes

For a start, a man should use a step-up box that is about 20 inches high, while a woman should use a step-up box that is about 16 inches high.

The summary

One of the best pieces of equipment for building strength using only your bodyweight is a plyo jump box. They can be used for a wide range of upper and lower body building workouts.

The plyo hardwood box has dimensions of 30L x 24W x 20H inches, weighs 74 lbs., and has a weight capability of 500 lbs.

To make a plyo box, just one sheet of plywood is required. At the low end of the price range, 34-inch thick BC softwood plywood will suffice.

A suitable starting point for the majority of athletes is between 18 and 30 inches.

References

https://mirafit.co.uk/blog/24-exercises-using-a-plyo-box/
https://www.ironcompany.com/3-in-1-plyo-box-wooden-mini-cube
https://www.homedepot.com/p/VEVOR-Plyometric-Platform-Box-Set-12-in-x-18-in-x-24-in-Height-Plyometric-Box-Jump-Set-for-Home-Gym-Training-Black-TDZH3JTBLACK00001V0/319994396
https://www.verywellfit.com/best-plyo-boxes-4801875
https://www.atreq.com/blogs/news/8-things-you-need-to-know-about-plyo-boxes

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