Seven Exercises to Obtain the Best Results from a Plyometric Drawer

· 19th April 2019
What do we regard as plyometric? It's a physical exercise program useful for boosting your physical endurance and developing strength. These movements need to be made quickly, using a lot of power.

Although they’re not exactly new, plyometric exercises have caught our attention as a fitness trend. Using nothing else but a plyometric drawer or box, which can be built at home, it’s possible to do a very effective workout routine to improve your physical endurance.

In this article, we’ll discover what plyometric exercises are and why they’re a trend. These are a trend even among elite athletes. Besides, we’ll show you a simple circuit to obtain the best results from the plyometric drawer.

What are plyometric drawer exercises?

Plyometrics consists of a type of physical training focused on improving strength and endurance simultaneously. Since it doesn’t require a specific installation or complicated machines, it’s easy and economical to do.

This technique consists of the controlled repetition of powerful moves or exercises. These must be performed in a quick and explosive way. The benefits you can obtain depend on performing the exercises this way.

Although these exercises don’t necessarily require any devices, a plyometric drawer is usually used to increase the difficulty level of the exercise and obtain better results in a shorter amount of time.

Advantages and benefits of a plyometric drawer

Currently, plyometric drawer circuits are very popular among elite athletes. These exercises allow you to increase your quickness and flexibility. They also allow you to develop your strength and endurance. For track and field athletes they are very effective in improving their performance jumping and sprinting for example.

Nonetheless, this technique has two other important advantages for athletes and fitness fans:

You don’t need to be a professional athlete to enjoy the benefits of plyometrics. This is true as long as the intensity is adjusted to each individual’s capacity. However, you need to be in shape to do these exercises. These circuits aren’t recommended for beginners.

Seven exercises to do using the plyometric drawer

Once we know what plyometrics are it’s time to propose a circuit. This will allow you to obtain the best benefits from your plyometric drawer. Next, we’ll list some plyometric exercises to improve your performance:

Exercise 1

To start, stand on one leg. Then, place your other leg behind you on the plyometric drawer. You’ll then lunge on the leg that’s resting on the floor, all as quickly as possible. The movement is similar to a Bulgarian squat (image below).

plyometric squat

The idea here is to spend as little time as possible putting pressure on the knees. This is achieved by doing quick explosive repetitions. As with any exercise, you should do them progressively.

Exercise 2

After the previous exercise, return to standing normally. Both feet together on the ground. The exercise consists of squatting slightly, then, jumping suddenly upwards. Between each jump, you’ll rest for approximately five seconds.

Exercise 3

The third exercise consists of jumping rope on one leg. You must always try to raise your knees as much as possible. The idea is not to push the body forwards. You must jump upwards as high as possible. 

plyometrics skipping rope
Image: Youtube Jose Garrido physical trainer

Exercise 4

Once again, you’ll stand with your feet slightly spread. The idea here is jumping vertically using only your ankles. In order to achieve this, you shouldn’t bend your knees or hips. 

Exercise 5

This is another exercise with explosive jumps. This time, you’ll squat lightly and push your body forwards. The goal now is not to jump as high as possible, but as far away as possible. After you land on the floor, squat slightly and jump again. You should remain on the ground for a short time only.

woman plyometrics
Image: laprensa,hn

Exercise 6

In this exercise, get on the plyometric and jump down, bending your knees. You should bend your knees over your feet. You shouldn’t support your weight on your ankles but rather on the preceding part of your feet. When you’re on the floor, squat immediately and jump vertically as high as you can. 

Exercise 7

In the last exercise, stand in front of the plyometric drawer, squat slightly and jump over the platform. The jumps must be explosive and made as quickly as possible. You should use both your feet at all times to push your body.

group plyometrics

Finally, we’ll point out the importance of having the approval of a doctor before you start a plyometric circuit. Besides, it’s better to start working in the presence of a trainer. They can correct any technical aspects if necessary.