Plyometric exercises involve quick, powerful movements, and they’re designed to increase strength, speed, and power. These exercises typically include jumping or other rapid, explosive movements, so they’re also known as “jump training.” Here’s why you might want to occasionally add them to your workouts.

Just like intervals, plyometrics burn a lot of calories in a short time. They’re also good for increasing power and muscle mass. That makes them great to do while traveling because the workout is quick, and you generally don’t need any equipment. Many trainers recommend against adding weights to a plyometric routine because it can increase your risk of injury. Here are five rules to keep you safe.

First, evaluate your fitness level. Try doing three or four different exercises, then check yourself. How do your feet, ankles, knees and joints feel? It’s normal to feel a little discomfort or winded, but you want to stop immediately if you ever feel sharp pain. If your muscles feel tight, incorporate some foam rolling or a few minutes of light cardio before you start.

Second, carefully and deliberately move through each exercise. Don’t worry about how fast you’re moving or how much power you’re exerting until you know you’re doing it correctly.

Third, choose when to incorporate plyometrics into your workouts based on your goals. If you’re trying to improve your stamina, put them at the beginning. They’re better at the end if you’re trying to build more strength. And if you’ve only got 15 or 20 minutes to spare, do plyometrics for the entire workout.

Fourth, choose between counting reps or tracking time. For a rep-based workout, you might do 10 or 20 of a particular exercise. For a time-based workout, you would keep doing the same routine for 10 to 30 seconds.

Fifth, take one or two minutes to rest between each exercise to adequately recover. Plyometrics are meant to be performed at maximum intensity and you need to have enough strength to perform them properly.

Squat Jump

1. Start in a standing position with your feet shoulder-width apart, your arms at your sides and toes facing forward.

2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.

3. Hold the squat position for a moment, then quickly jump up into the air, extending your arms overhead for momentum.

4. Land softly on the ground, absorbing the impact through your legs and hips.

5. Immediately lower your body back into the squat position, then repeat.

Keep your back straight and engage your core muscles throughout the exercise. Focus on explosive power as you jump, and try to jump as high as possible.

Wall Plyometric Push-up

1. Stand a few steps away from a wall, facing it. Position your feet shoulder-width apart and place your hands on the wall at shoulder height.

2. Bend your elbows and lower your body toward the wall, keeping your back straight and your abs engaged.

3. Push yourself away from the wall with explosive force, extending your arms fully and landing softly on the balls of your feet. Your hands will leave the wall briefly until you return to the starting position. Repeat.

Keep your back straight and engage your core muscles throughout the exercise. Focus on explosive power as you push yourself away from the wall.

Burpees

1. Start in a standing position with your feet shoulder-width apart and your arms at your sides.

2. Bend your knees and lower your body into a squat position, keeping your back straight.

3. Place your hands on the ground in front of and just outside feet. Jump your feet back so that you are in a plank position with your arms extended and your body in a straight line.

4. Perform a push-up by lowering your body until your chest touches the ground, then push back up to the plank position.

5. Jump your feet back to the squat position, then jump up explosively into the air and reach your arms overhead.

6. Land softly back in the squat position, then stand up and repeat.

Keep your back straight and engage your core muscles throughout the exercise.

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Reference Links:

Muscle Activation Patterns during a Novel Lateral Lunge Jump Reaction Task

Aube, Michelle A.; Taylor, Jeffrey B.; Westbrook, Audrey E.; Nguyen, Anh-Dung; Ford, Kevin R. FACSM
Medicine & Science in Sports & Exercise, May 2017. | DOI: 10.1249/01.mss.0000517359.05851.b2

Click Here for the Study

Comparing the Effectiveness of a Short-Term Vertical Jump vs. Weightlifting Program on Athletic Power Development

Teo, Shaun Y.M.; Newton, Michael J.; Newton, Robert U.; Dempsey, Alasdair R.; Fairchild, Timothy J.
The Journal of Strength and Conditioning Research, October 2016. | DOI: 10.1519/JSC.0000000000001379

Click Here for the Study

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12/10/2022