Tutorial Thursday 31 – plyometric training

Hopscotch for adults (and children)

The FuncMove Gym is slowly taking form as you can follow in our regular blog series „Build your own Gym“. Right now we are in the process where we are thoroughly testing every piece of equipment. Last week we took on the plyo boxes.

We have chosen the soft plyo boxes by ATX because they are easier to transport from A to B and show a significantly lower risk of injury. The boxes consist of 4 elements that are

  • 60cm,
  • 45cm,
  • 30cm,
  • and 15cm


Thanks to velcro stripes on all elements they can be individually connected and, thus, will offer even more heights: 75cm, 90cm, 105cm, 135cm, and 150cm. And with increasing height it will rapidly become challenging.

Tutorial Thursday 31 - Plyometric Training

But what is plyometric training in the first place?

In short, plyometric training is a reactive explosive strength training and can make you jump higher or throw farther. You can increase your explosiveness when your muscle fibers are recruited faster and more effective.

According to the written records plyo training has its origins in the former soviet union. The soviet sports scientist Yuri Verkhoshansky is the founder of this training method. He started implementing a reactive strength training with his trainees by making them jump onto and off wooden boxes. This will result in increases in strength, coordination, and the ability to respond.

This training makes use of the extension-contraction-cycle. If you squat down when you landing or jumping the working musculature is pre-stretched. Like with a rubber band the fibers can create more strength when released. The faster this happens the more output is generated. Thus, jump downs with immediate follow up movement (so jumping up again) is the most effective. This means that the duration of floor contact should be as short as possible.

Here is a video of some plyometric exercises:

Concluding, it should be noted that you should be in very good physical shape before starting plyometric training. The jumps create great stress on joints, sinews, ligaments, cartilage, and musculature. So if you have any limitations in these areas you should think twice before you consider doing plyometric training. Obesity and osteoporosis are also risk factors that should prevent you from this kind of excercise.

But if you are fit, go ahead and try it. It is really fun. Use a bench in the park or just do some counter movement jumps in your living room. Or you get a plyobox in our shop. There are no limits to your imagination here!

Get functional,
euer Fabien!

Author: Fabien Mpouma

Fabien is bachelor of arts sportscience (DSHS) and since his studies he is working in the sector of health- and rehabilitation sports. He was course instructor for several institutions in the field of rehabilitation and mental and physical disease. He has a lot of experience in prevention with adults, youths, and children. He worked as regional manager for Outdoor Gym and now as a Personal Trainer and Foodcoach. Since 2014 he is Manager for Training & Education and Head Coach for aerobis. In 2016 he opened his own facility for Personal- and Grouptraining in his hometown Siegburg. Stay in contact with Fabien by sending him an email

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