Build your Own Plyometric Boxes

Plyometrics involve quick, powerful movements, such as squat jumps, box jump-ups, and lunge jumps, designed to increase strength and power. These movements are important for athletic performance enhancement and injury prevention. It is very important to maintain proper balance and stability during plyometric training to increase the effectiveness of the training and to reduce the risk of injury. Thus, plyometrics should not be undertaken until one has properly progressed in their balance training program and acquired appropriate levels of stability in their movements.

Start with the raw materials

 You can purchase plyometric boxes at many sporting goods stores, but it costs about half as much to construct your own, which also provides you the opportunity to customize the boxes to suit your needs. Typical heights for your finished boxes include 6" (shown below), 12", 18", 24", 30", 36", and 42". Height will depend on several factors, including age and fitness level of the user. Likewise, width and depth of the platform can also be customized to suit your needs.

I'll describe the steps in a generic sense and let you dictate the final construction:

Finished Plyometric Box

1. First, purchase supplies at your local home improvement store. This will include 3/4" plywood and two-by-fours, as well as wood glue and 1 1/4" drywall screws to hold it together, padding for the underside of the box, and sandpaper to smooth sharp edges.
2. Cut plywood to desired sizes.
3. Secure pieces, first with the wood glue, and later with drywall screws, to ensure longevity. The number of screws you use will depend on the weight of the user. (e.g., a college football tackle will need a much sturdier box than a sixth grader.) Either way, don't skimp on the screws, they're cheap!
4. Once built, cut the two-by-fours to appropriate size to properly brace the box from the underside.
5. Finally, use a synthetic hollow-fill material on the underside of the box to provide some cushioning (some give) when you jump on the platform. (See black pads below.) 

Underside showing bracing & cushioning

In addition to athletic performance enhancement and increased leg strength, plyometric exercises also give you nicely sculpted leg muscles. Actually, this is true of all weight-bearing exercises, but is particularly true of exercises that include jumping, such as plyometrics, as well as dancing, running, and skipping rope.

~Lori Dotson, CPT, CPFT, PES, BA, MS
President, DotsoFit, LLC   
                                                   
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