How to Make a Plyometric Step up Wood Box

Plyometric exercise is a fast and efficient workout technique.

Plyometrics, also known as jump-training or step-training, is an exercise technique designed to increase muscular power and explosiveness by stretching the leg muscles immediately before contraction. A plyometric box is a simple tool that can add a dramatic increase to the efficiency and quality of a plyometric workout. Making a plyometric box from wood is a fairly simple process, but a fair amount of time and energy should be spent to ensure that the box is well-made, sturdy and safe for the demands of regular aerobic use.

Things You'll Need

• Plywood
• Table saw
• Wood glue
• Wood screws
• Non-slip coating
• Rubber

Instructions

1. Decide upon the dimensions of the box. The height of the box is dependent upon previous levels of aerobic fitness and upon which muscle in the leg is being targeted (a lower box will work the quadriceps, a higher box will work the hamstrings, and a medium box will target both muscles simultaneously). If unsure about what height to make the box, try performing a few step-ups on various sized objects (such as stacked phone books) until the desired tension in the leg is felt. Record the height of the stack you create and use it in subsequent measurements.

2. Purchase a sheet of 3/4-inch plywood and cut out four sides of the box using a table saw. A good length for the base of the box is about 30 inches. So, for example, if making the box 20-inches tall, cut four pieces 30 inches by 20 inches.

3. Apply a layer of wood glue to the sides of the cut plywood and arrange the pieces at 90-degree angles from each other. Insert at least six wood screws into each side to join the pieces together. For heavier individuals or for weighted step-ups, four metal "L" brackets may be required as well. Attach the "L" brackets half-way up the four corners of the box by screwing them in place with wood screws.

4. Place the square frame on top of the remaining plywood and trace an outline for the top of box. Cut out the top of the box and use wood glue and wood screws to secure the top of the box to the square frame.

5. Apply a non-slip coating to the top of the box (such as would be found on an exterior deck), and glue rubber strips to the base of the box to prevent the box from sliding on bare floors.

References

• Ace Fitness: Plyometrics: Controlled Impact/Maximum Power
• Myweightlifting.com: Step Ups: The Best Unilateral Leg Exercise

Resources

• Read this Article in Spanish