Plyometric training involves explosive movements that focus on maximising muscle power. It typically includes exercises such as jump squats, box jumps and plyometric push-ups. The goal of plyometric training is to improve the efficiency of muscle contractions, enhancing athletic performance by increasing speed, agility and strength. By rapidly stretching and then contracting muscles, plyometric exercises help athletes develop quick and powerful movements essential for various sports and fitness activities. Integrating plyometric training into your workout routine can lead to improved muscular endurance, coordination, and overall athletic ability.

Resistance bands can serve as effective alternatives to traditional weights for strength training. They provide resistance that challenges your muscles during exercises, similar to free weights or weight machines. Resistance bands come in various levels of resistance, allowing you to adjust the intensity of your workout by using bands with different thicknesses or tension levels. They are versatile and can be used for a wide range of exercises targeting different muscle groups, including bicep curls, squats, chest presses and more. While they may not completely replace weights for every exercise, incorporating resistance bands into your training routine can effectively enhance muscle strength, endurance and flexibility.

For beginners, a box height of around 15cm - 30cm is recommended, allowing for foundational exercises like step-ups and basic jumps. Intermediate users may find a box height between 45cm to 50cm suitable, enabling more challenging exercises such as box jumps and depth jumps to enhance explosive power. Advanced athletes or those seeking maximum intensity can go for taller boxes of up to 60cm, accommodating advanced plyometric movements that require higher jumps and greater strength.