Introduction: Plyometric Box With 5 Different Heights!
I just love to run, specially trail running. Besides training
speed there is another very important factor, strength.
There are several different ways to get stronger legs but one I Iove is box jumping that is why I decided to build one for myself.
The design is different to other plyometric boxes, most of them have 3 heights. After several design sessions I came up with this alternative that has 5 different heights. The main constraint was to have one box from a single plywood sheet.
The different heights are 40, 50, 60, 70 and 80 cm. I decided to include the specific numbers using homemade laser cut stencils with military ranks, the higher the height, the higher the military rank.
1 plywood sheet (5/8, 3/4 or 15mm)
1-1/2 in wood screws
Table saw (or circular saw with a guide)
Wood router with a 1/8 Rounding Over Router Bit https://www.harborfreight.com/carbide-tip-roundove...
2in forstner bit https://www.harborfreight.com/14-in-2-18-in-forstn...
1/8in steel/wood drill bit
Counersink tool https://www.harborfreight.com/3-in-1-hex-bit-count...
Laser cut stencils on regular print paper
Utility Knife https://www.harborfreight.com/snap-blade-utility-k...
Spray Adhesive https://www.homedepot.com/p/3M-10-25-oz-General-Pu...
Step 1: Design
There are 8 pieces for this box. I used 15 mm plywood:
A: 70x60 B: 77x57 C&D:77x68.5 E: 60x48.5 F: 57x41.5 G: 60x20 H: 60x37
Wait, what? 15 mm thickness plywood? Yes, that´s what I found with my wood supplier, but don't worry I am also adding a table with the modified dimensions if you have 5/8 or 3/4in material.
Step 2: (optional): Using Different Thickness
Use the table as a reference to make your cuts if you are using 5/8 or 3/4 plywood. The consideration is that the disk kerf is 0.094in.
Use the attached dwg file to see more details and use my number one shop rule, "Check the design three times, measure twice and cut once."
Step 3: Initial Cuts
Review the design and try to cut all the similar lenghts with the same table saw setup (or fence position) to minimize assembly issues.
Step 4: Assemble the Parts
Mark the screw locations on the borders every 4 inches. Use a small bit to have a pre-drilled guide for the screws and minimize the possibilities to split the plywood during assembly.
Use a countersink to prepare the holes so the screw heads are flush and the final surfaces are better for the final user.
Step 5: Add Handles
Using the forstner bit and the jig saw cut the handles to ease the jump box movement.
Step 6: Round the Edges
Having rounded edges is a must to protect your legs in case something goes wrong during training.
Remember to remove the screws before routing the edges to avoid bit to metal contact.
Step 7: Final Assembly
Add glue to the wood edges if you desire a stronger box
Step 8: Reinforce the Box
You can strengthen the box using the plywood sheet scrap installing some parts inside at the middle position between sides C and D. You just need to add glue and thats it.
I you prefer to go one step further, add some more wood at the corners, scrap or pallet sections are just great options.
Step 9: Decorate Your Box
I decided to include marks showing the jumping height figures. But, as part of the concept I included some generic military ranks.
I prepared home made stencils using a home laser engraver. You only need to apply some spray adhesive find the position and press against the plywood. Cut the small paper bridges with the utility knife if you like.
Just apply a light and fast paint layer.
Step 10: Use Your New Plyometric Box
You are ready to go!
The first level can't be used to jump but guess what? It can be used:
- as a step
- to perform triceps dips
- you can do assisted or elevated lunges
- bench push ups
- and a lot of other exercises.
Grand Prize in the
Exercise Speed Challenge