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18 Powerful Plyometric Bodyweight Exercises for Strength and Speed
Bodyweight exercises are great for building strength as it is, but add a plyometric element — like a jump or an explosive movement — and you’ve just taken your workout to a whole new level.
Benefits of plyometric exercise
Recent research has shown that plyometric workouts can build muscle, burn fat, and improve athletic performance, speed, and power.
A 2014 study on handball players found that a 7-week program reduced body fat content by about 15 percent and increased lean muscle mass by 2 percent. The athletes also improved their lower-body strength, thanks to all those jumps.Trusted Source
Plyometrics are great for anyone involved in team sports. A 2016 study showed that two plyo sessions per week for a month and a half could enhance an athlete’s change-of-direction ability, particularly for basketball players.Trusted Source
If that’s not enough to convince you to give plyo a try, a 2015 study on soccer players found that a 6-week resistance training program combined with plyometric exercise improved overall strength, sprints, and jump performance.Trusted Source
If you’re wondering how long you’ll have to commit, we’ve got good news. A review of studies in 2016 found that gains from plyometric training could be achieved in as little as 4 weeks, though 8 weeks was the sweet spot for seasoned athletes.Trusted Source
How to use this list
Before starting, keep in mind that plyometric training is not intended for workout newbies or those recovering from injuries. You’ll need to focus on good form and all-out effort. That’s why it’s best to do these at the start of a workout before your muscles fatigue and your performance slows.
If you’re new to plyo, focus on three or four moves at the start of your workout (after a solid warmup, of course). Do 2–3 sets and 3–5 reps per set. Perform the moves 2–4 times per week, with 48–72 hours rest between sessions.
Check out our list of moves below, plus a quick workout designed exclusively for Greatist by Shaun Jenkins, head coach at Tone House in NYC. From beginner to advanced, here are 18 awesome strength- and speed-boosting exercises.
GREATIST RESOURCE
Find your yoga flow
Join our 30-day series and start a yoga practice that fits your body’s needs.
Beginner
1. Plyo push-up
2. Squat thruster
3. Plyo lateral lunge
4. Reverse lunge with knee-up
5. Box drill
6. Frog squat jump
7. Long jump
Intermediate
8. Burpee with tuck jump
9. Lateral
...
https://www.youtube.com/watch?v=XCV9DRBjHp4
https://bit.ly/VerticallJumpTraining
➡️BEST Products To IMPROVE Your Training Performance⤵️
https://bit.ly/JumpHigherr
➡️Best Supplements to Improve Your Workout
https://bit.ly/SupplementsForTraining
18 Powerful Plyometric Bodyweight Exercises for Strength and Speed
Bodyweight exercises are great for building strength as it is, but add a plyometric element — like a jump or an explosive movement — and you’ve just taken your workout to a whole new level.
Benefits of plyometric exercise
Recent research has shown that plyometric workouts can build muscle, burn fat, and improve athletic performance, speed, and power.
A 2014 study on handball players found that a 7-week program reduced body fat content by about 15 percent and increased lean muscle mass by 2 percent. The athletes also improved their lower-body strength, thanks to all those jumps.Trusted Source
Plyometrics are great for anyone involved in team sports. A 2016 study showed that two plyo sessions per week for a month and a half could enhance an athlete’s change-of-direction ability, particularly for basketball players.Trusted Source
If that’s not enough to convince you to give plyo a try, a 2015 study on soccer players found that a 6-week resistance training program combined with plyometric exercise improved overall strength, sprints, and jump performance.Trusted Source
If you’re wondering how long you’ll have to commit, we’ve got good news. A review of studies in 2016 found that gains from plyometric training could be achieved in as little as 4 weeks, though 8 weeks was the sweet spot for seasoned athletes.Trusted Source
How to use this list
Before starting, keep in mind that plyometric training is not intended for workout newbies or those recovering from injuries. You’ll need to focus on good form and all-out effort. That’s why it’s best to do these at the start of a workout before your muscles fatigue and your performance slows.
If you’re new to plyo, focus on three or four moves at the start of your workout (after a solid warmup, of course). Do 2–3 sets and 3–5 reps per set. Perform the moves 2–4 times per week, with 48–72 hours rest between sessions.
Check out our list of moves below, plus a quick workout designed exclusively for Greatist by Shaun Jenkins, head coach at Tone House in NYC. From beginner to advanced, here are 18 awesome strength- and speed-boosting exercises.
GREATIST RESOURCE
Find your yoga flow
Join our 30-day series and start a yoga practice that fits your body’s needs.
Beginner
1. Plyo push-up
2. Squat thruster
3. Plyo lateral lunge
4. Reverse lunge with knee-up
5. Box drill
6. Frog squat jump
7. Long jump
Intermediate
8. Burpee with tuck jump
9. Lateral
...
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➡️The Best Vertical Jump Program! Start now!!
https://bit.ly/VerticallJumpTraining
➡️BEST Products To IMPROVE Your Training Performance⤵️
https://bit.ly/JumpHigherr
➡️Best Supplements to Improve Your Workout
https://bit.ly/SupplementsForTraining
8 Best Vertical Jump Exercises -- That
8 Best Vertical Jump Exercises
So you want to jump higher? And you know that with exercise you can make this happen? Or maybe you tried some exercises and didn't see the results you had hoped for?
If this sounds like you, the good news is that you are not alone. No matter the sport you are looking to increase your vertical leap for, there is a solution to your problem.
All Exercises Are NOT Created Equal
The truth is not every exercise is equal in benefits for jumping higher and increasing your vertical leap. Also, there are many variables that go into creating a plan that makes you a more explosive leaper.
Don't Reinvent The Wheel
Ok, so maybe you DID stay at a Holiday Inn last night and you DO feel like an expert in putting together a vertical leap workout. You still want to make sure you get the biggest bang for your buck and do not waste your time and energy.
In order to do this, you need to make sure you answer the following questions:
What exercises will help me jump higher?
How many reps should I do in the workout?
In what order should I complete the exercises?
How many days a week should I do the exercises?
How do I properly warm-up and cool-down after each workout?
How do I properly do the exercises to lessen the chance of injury?
For these reasons and more, I highly recommend you follow a program that has been planned by a professional and has shown proven results.
Good... Better... Best...
Whether you're a good athlete just wanting to get better, or a great athlete wanting to get to the next level, one thing is always true -- becoming more athletic is a BIG piece to that puzzle.
In order to do this successfully, you need to have a plan and take action.
You often hear coaches say you are either getting better or you are getting worse. What does this actually mean?
If you're NOT working to improve and others ARE working to improve, then they are passing you by. So in essence, you are becoming worse when you choose a path of doing nothing.
If you don't want this to happen, work on becoming the BEST athlete you can become. And for almost all sports, a huge part of that means improving your athleticism and increasing how high you jump.
Cody Roberts is an expert in this field. His Athletic Development Program specifically contains exercises to help increase your vertical leap. Cody has designed several 12 week workout programs to improve the athleticism of athletes of all ages.
He has also put together a list of the 8 best
...
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➡️The Best Vertical Jump Program! Start now!!
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How to Do 8 Different Plyometric Exercises
#Legexercises
#Upperbodyexercises
#Exercisesforrunners
#Benefits
#Cautions
#Takeaway
What are plyometric exercises?
Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time.
Also known as jump training, plyometric exercises are usually geared toward highly trained athletes or people in peak physical condition. However, they can also be used by people wishing to improve their fitness.
Plyometric exercises can cause stress to the tendons, ligaments, and lower-extremity joints, especially the knees and ankles. It’s important that you have the strength and fitness level necessary to do these exercises safely and effectively.
If you’re adding plyometric exercises to your workout routine, work up to them gradually. Slowly increase the duration, difficulty, and intensity of the exercises.
Leg exercises
There are many plyometric exercises for the legs, including:
Squat jumps
Stand with your feet slightly wider than your hips.
Lower your body to squat down.
Press up through your feet, engage your abdominals, and jump up explosively.
Lift your arms overhead as you jump.
Upon landing, lower yourself back down to the squatting position.
Do 2 to 3 sets of 10 repetitions.
Reverse lunge knee-ups
Start in a standing lunge with your left foot forward.
Place your right hand on the floor next to your front foot and extend your left arm straight back.
Explosively jump up to bring your right knee up as high as you can, lifting your left arm and dropping your right arm back and down.
Upon landing, move back into the starting lunge position.
Continue for 30 seconds.
Then do the opposite side.
Upper body exercises
You can also do plyometric exercises that target your upper body muscles. Here are a couple:
Burpees
From standing, bend your legs to come into a squat position.
Place your hands down on the floor as you jump your feet back into a plank position, keeping your spine straight.
Lower your chest to the floor for one push-up.
Jump your feet forward to the outside of your hands, coming into a squat.
Explosively jump up and lift your arms overhead.
Do 2 to 3 sets of 8 to 12 repetitions.
Clapping push-ups
Start in a plank position.
Do a regular push-up by lowering your body down toward the floor.
As you press up, push hard enough to lift your hands and body as high off the ground as possible.
Clap your hands together.
Return to the starting position.
Continue for 30 seconds.
Exercises for runners
The following two exercises improve speed in runners by targeting the hamstrings and gluteal muscles.
Box jumps
For this exercise, you’ll need a box or something to jump on that’s 12 to 36 inches high. To increase the intensity, you can do the exercise using one leg.
From standing, squat down to jump onto the box with both feet.
Lift your arms up as you jump to gain momentum.
Jump up and backward off the box, gently landing with bent knees.
Do 2 to 3 sets of 8 to 12 repetitions.
Stairway hops
Start at the bottom of a staircase.
Hop up the stairs on your right leg.
Walk back down.
Then do the opposite side.
Tuck jumps
This exercise improves your agility, strength, and stability. It’s useful in sports training for any activity that requires you to quickly change direction.
Stand with your knees slightly bent and your feet shoulder-width apart.
Bend your knees and then jump up as high as you can, bringing your knees up towards your chest.
Do 2 to 3 sets of 10 to 12 repetitions.
Lateral bounds
This exercise helps to increase your speed and jumping height. It’s useful for increasing power in soccer players.
Start in a squat position, balancing on your right leg.
Explosively jump as high and far to the left as possible.
Land on your left leg in a squat position.
Explosively jump as high and far to the right as possible.
Land back in the starting position.
Do 3 to 5 sets of 5 to 10 repetitions.
Benefits
There are many benefits to doing plyometric exercises. Since they require little to no equipment, they can be done anytime, anywhere. Plyometric training increases muscle strength, which allows you to run faster, jump higher, and change direction quickly. They improve performance in any sport that involves running, jumping, or kicking.
In what’s known as the stretch-shortening cycle, concentric contractions (shortening the muscles) are followed by eccentric contractions (stretching the muscles). This provides excellent results in strengthening muscles while improving agility, stability, and balance.
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➡️The Best Vertical Jump Program! Start now!!
https://bit.ly/VerticallJumpTraining
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Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share
How to Do 8 Different Plyometric Exercises
#Legexercises
#Upperbodyexercises
#Exercisesforrunners
#Benefits
#Cautions
#Takeaway
What are plyometric exercises?
Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time.
Also known as jump training, plyometric exercises are usually geared toward highly trained athletes or people in peak physical condition. However, they can also be used by people wishing to improve their fitness.
Plyometric exercises can cause stress to the tendons, ligaments, and lower-extremity joints, especially the knees and ankles. It’s important that you have the strength and fitness level necessary to do these exercises safely and effectively.
If you’re adding plyometric exercises to your workout routine, work up to them gradually. Slowly increase the duration, difficulty, and intensity of the exercises.
Leg exercises
There are many plyometric exercises for the legs, including:
Squat jumps
Stand with your feet slightly wider than your hips.
Lower your body to squat down.
Press up through your feet, engage your abdominals, and jump up explosively.
Lift your arms overhead as you jump.
Upon landing, lower yourself back down to the squatting position.
Do 2 to 3 sets of 10 repetitions.
Reverse lunge knee-ups
Start in a standing lunge with your left foot forward.
Place your right hand on the floor next to your front foot and extend your left arm straight back.
Explosively jump up to bring your right knee up as high as you can, lifting your left arm and dropping your right arm back and down.
Upon landing, move back into the starting lunge position.
Continue for 30 seconds.
Then do the opposite side.
Upper body exercises
You can also do plyometric exercises that target your upper body muscles. Here are a couple:
Burpees
From standing, bend your legs to come into a squat position.
Place your hands down on the floor as you jump your feet back into a plank position, keeping your spine straight.
Lower your chest to the floor for one push-up.
Jump your feet forward to the outside of your hands, coming into a squat.
Explosively jump up and lift your arms overhead.
Do 2 to 3 sets of 8 to 12 repetitions.
Clapping push-ups
Start in a plank position.
Do a regular push-up by lowering your body down toward the floor.
As you press up, push hard enough to lift your hands and body as high off the ground as possible.
Clap your hands together.
Return to the starting position.
Continue for 30 seconds.
Exercises for runners
The following two exercises improve speed in runners by targeting the hamstrings and gluteal muscles.
Box jumps
For this exercise, you’ll need a box or something to jump on that’s 12 to 36 inches high. To increase the intensity, you can do the exercise using one leg.
From standing, squat down to jump onto the box with both feet.
Lift your arms up as you jump to gain momentum.
Jump up and backward off the box, gently landing with bent knees.
Do 2 to 3 sets of 8 to 12 repetitions.
Stairway hops
Start at the bottom of a staircase.
Hop up the stairs on your right leg.
Walk back down.
Then do the opposite side.
Tuck jumps
This exercise improves your agility, strength, and stability. It’s useful in sports training for any activity that requires you to quickly change direction.
Stand with your knees slightly bent and your feet shoulder-width apart.
Bend your knees and then jump up as high as you can, bringing your knees up towards your chest.
Do 2 to 3 sets of 10 to 12 repetitions.
Lateral bounds
This exercise helps to increase your speed and jumping height. It’s useful for increasing power in soccer players.
Start in a squat position, balancing on your right leg.
Explosively jump as high and far to the left as possible.
Land on your left leg in a squat position.
Explosively jump as high and far to the right as possible.
Land back in the starting position.
Do 3 to 5 sets of 5 to 10 repetitions.
Benefits
There are many benefits to doing plyometric exercises. Since they require little to no equipment, they can be done anytime, anywhere. Plyometric training increases muscle strength, which allows you to run faster, jump higher, and change direction quickly. They improve performance in any sport that involves running, jumping, or kicking.
In what’s known as the stretch-shortening cycle, concentric contractions (shortening the muscles) are followed by eccentric contractions (stretching the muscles). This provides excellent results in strengthening muscles while improving agility, stability, and balance.
...
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➡️The Best Vertical Jump Program! Start now!!
https://bit.ly/VerticallJumpTraining
➡️BEST Products To IMPROVE Your Training Performance⤵️
https://bit.ly/JumpHigherr
➡️Best Supplements to Improve Your Workout
https://bit.ly/SupplementsForTraining
Explosive Plyometric Workout
Plyometrics are explosive exercises that increase speed, quickness and power. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time. The goal is to move from the eccentric to concentric phase of a movement rapidly while using proper biomechanics.
Plyometrics are often used to train athletes or highly fit individuals. Because they require high force and can be tough on the lower-extremity joints, especially the knees, intense plyometrics are not recommended for novice exercisers. Some clients may never develop to performing true explosive plyometric exercises, but can benefit from lower-intensity movements.
Reps or timed work-to-rest intervals can be incorporated into both one-on-one or group fitness settings. Traditionally, the more explosive the movement, the shorter the work period should be, followed by a longer rest period. The work phase can be as short as three reps or 10 seconds, while rest can be as short as 20 seconds or as long as two minutes. Rest is important for ensuring proper biomechanics and mental focus.
The following exercises are intended for the more advanced client. However, even explosive plyometrics can be progressed. The following workout demonstrates three levels of explosive plyometrics, which can be incorporated, as appropriate, into a client’s training program.
Level One
Lateral Bounds
Stand tall with feet together. Jump laterally to the right as the arms come forward. Land on the right foot as the arms come toward the sides of the body; bring the left foot together with the right and repeat.
Squat Jumps
Stand tall with the feet shoulder-distance apart. Lower the body into a squat position; pull the elbows back and use the arms to explosively burst or jump up. Reach the arms overhead as the feet leave the floor. Land softly, lower the body and repeat the jumping motion.
Plyo Reverse Step (or Lunge) With Jump
Stand tall with feet hip-distance apart. Reach the right leg back and touch the floor with the ball of the foot (or lunge for a more challenging exercise) while the right arm comes forward. Explode the body upward as you drive the right knee forward. The left arm will reach overhead. Repeat the first side before switching.
Level Two
Squat Thrusters
Begin in a high-plank position. Jump the feet forward and land the body into a squat position. Draw the elbows close to the knees. Jump the body back into a high plank and repeat.
Plyo Push-ups
St
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➡️The Best Vertical Jump Program! Start now!!
https://bit.ly/VerticallJumpTraining
➡️BEST Products To IMPROVE Your Training Performance⤵️
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➡️Best Supplements to Improve Your Workout
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How to Gain 5 Inches of Vertical Jump in 3 Weeks
Every basketball junkie has dreams of dunking over their opponent on the court. It seems that is part of the right to athletic manhood. Every little kid always asks the older high school athlete if they can “slam”. Sometimes the response is I can get rim or can dunk a tennis ball. Once an athlete has broken “the dunk barrier”, they get creative, one-hand, two-hand, tomahawk, one step, two legs, reverse. Dreams of entering the NBA dunk contest are always in the back of player’s mind, and the 5’7 Spud Webb only encouraged everyone’s dreams.
The first athlete was more of a long play. He started at a younger age and would come and go with his extensive basketball schedule. His biggest issue was his tibial torsion. With his shins twisting, it was difficult to get lateral stability that created the issue of getting a stable base from which to jump. With an extensive amount of work to his hips, we finally got to the point where he could get his body lined up to jump in a vertical fashion. As a 6’1 guard, he needed to turn heads to get the attention he needed to move on to the next level. This is where the big drive came from to get a big jump. He needed an explosion. He started at 24 inches, and his last jump before leaving for college was 36.5”.
Another athlete was a quick fix. A good athlete and a better hurdler came in for an assessment. We found that his ankle rocker was off. And he jumped with his back and used very little legs. But, being an explosive athlete he still jumped 25”. Three weeks later and some ankle work, he hit 31”. Since then, he has hit 32.4.
Both athletes and many more lack the ability to jump with their legs. As mentioned in my Ankle Rocker article, if an athlete cannot bend at the ankle, their body needs to rotate around the hips to gain velocity to throw the body vertically. And now the lift comes from the arm throw and the straightening of the spine. Legs just finish the movement. There is no drive. It is all throw. To get the drive from the legs, the ankles need to bend forward to create space for the hips to drop. So, the drive becomes vertical and from the hips, thighs and calves. To develop this, I created a circuit that we warm up with every workout. Some of the results have been incredible. I had two athletes put 5 inches on their vertical in 2-3 weeks.
After the athletes have the basic ankle rocker down and single leg squats, we move into the following workout.
The first exercise is what w
...
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8 Best Vertical Jump Exercises
So you want to jump higher? And you know that with exercise you can make this happen? Or maybe you tried some exercises and didn't see the results you had hoped for?
If this sounds like you, the good news is that you are not alone. No matter the sport you are looking to increase your vertical leap for, there is a solution to your problem.
All Exercises Are NOT Created Equal
The truth is not every exercise is equal in benefits for jumping higher and increasing your vertical leap. Also, there are many variables that go into creating a plan that makes you a more explosive leaper.
Don't Reinvent The Wheel
Ok, so maybe you DID stay at a Holiday Inn last night and you DO feel like an expert in putting together a vertical leap workout. You still want to make sure you get the biggest bang for your buck and do not waste your time and energy.
In order to do this, you need to make sure you answer the following questions:
What exercises will help me jump higher?
How many reps should I do in the workout?
In what order should I complete the exercises?
How many days a week should I do the exercises?
How do I properly warm-up and cool-down after each workout?
How do I properly do the exercises to lessen the chance of injury?
For these reasons and more, I highly recommend you follow a program that has been planned by a professional and has shown proven results.
Good... Better... Best...
Whether you're a good athlete just wanting to get better, or a great athlete wanting to get to the next level, one thing is always true -- becoming more athletic is a BIG piece to that puzzle.
In order to do this successfully, you need to have a plan and take action.
You often hear coaches say you are either getting better or you are getting worse. What does this actually mean?
If you're NOT working to improve and others ARE working to improve, then they are passing you by. So in essence, you are becoming worse when you choose a path of doing nothing.
If you don't want this to happen, work on becoming the BEST athlete you can become. And for almost all sports, a huge part of that means improving your athleticism and increasing how high you jump.
Cody Roberts is an expert in this field. His Athletic Development Program specifically contains exercises to help increase your vertical leap. Cody has designed several 12 week workout programs to improve the athleticism of athletes of all ages.
He has also put together a list of the 8 best vertical jump exercises that should be a part of any exercise program in which athletes are trying to increase their vertical leap
8 Best Vertical Jump Exercises
1. Squat (Goblet, Front, Back)
Great exercises for getting stronger. Make sure to use proper technique when performing the goblet, front, and back squats
2. RDL (Romanian Dead Lift)/Back Extension
RDL's will help strengthen and engage your posterior chain muscles.
3. Seated Calf Raise
Calf raises will help strengthen the lower leg as well as promote a proper range of motion and control as you jump
4. Snap Downs
This exercise helps your body learn to properly load and prepare to jump. It also helps you do this with velocity which is important to increasing your leaping ability
5. Seated Box Jumps
Jumping is about being explosive and this is one of the best exercises for teaching your body to become more explosive
6. Vertical Medicine Ball Throws
Using a medicine ball and doing vertical tosses force your body to generate maximum power with your loader body using a small external load
7. Hang Clean
Research supports using hang cleans in any program designed to increase vertical leap. Hang cleans work on your posterior chain power and coordination.
8. Hop to Box Jump
Hop to box jumps use the stretch shortening cycle to load and explode, which helps increase your vertical leap.
While there are more parts to increasing your jumping ability, these exercises should be incorporated into any workout program designed to make you more athletic and jump higher.
Take Control and Do Something About It
One of my favorite things about sports truly is the life lessons taught in each sport. There are hundreds of positive lessons I think sports can help teach people in life.
One of those lessons kids learn in sports is that you are in control of your destiny and you change the trajectory of your life's path.
Why is this so important to me? I've seen so many kids who feel like they can't change. Or they feel sorry for themselves and think... I wasn't blessed with a 40" vertical leap and there is nothing I can do about it.
THIS VERT IS INSANE ?? #Shorts
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https://bit.ly/SupplementsForTraining
These 10 Plyometrics Exercises To Get Quicker, Faster, And Stronger
Plyometric exercises, like box jumps and burpees, are a one-way ticket to feeling like an all-around badass because not only will they help you build strength, but explosiveness (or power), speed, and agility, too. Those last three perks don't come from strength training alone, so it's key to round out your fitness routine with jump training (another name for plyo).
Time: 20 minutes
Instructions: Complete 10 reps of the exercises below, resting for 30 seconds between each move. Once you've finished all movements, start from the top and repeat once more for a total of two rounds.
1 Box Jump
How to: Start standing facing a plyo box (about two-feet away from it). Rise up onto balls of feet and swing straight arms over head, then bend knees and push hips back into a hinge position and swing arms back behind body to gain momentum to explode up off floor and jump up onto the box. Land in a squat position, with knees bent, feet flat, and hands in front of chest. Then stand up straight and step back down to starting position. That's one rep.
Pro tip: Make this move more beginner- or home workout-friendly by jumping up onto a lower step or stair.
2 Sprawl
How to: Start in a plank position, then jump feet forward outside of hands. Drop butt below knees, lift torso up, and raise hands to chest level. Reverse the movement to return to start. That's one rep.
3 Box Over
How to: Start standing with feet under hips next to a plyo box, bent forward to place both hands flat on the top of it. Press through hands, brace core, and kick feet up and back towards glutes to hop body over to opposite side of box. Reverse the movement to return to start. That's one rep.
4 Donkey Kick Burpee
How to: Start standing with hands at sides. Hop up into the air. Upon landing, squat down, press hands into floor, and kick feet up into air higher than shoulder height. Let feet land directly under body, then hop back up. That's one rep.
Pro tip: Totally intimidated? Start with a regular burpee before adding the donkey kick.
5 Rotational Box Jump
How to: Start standing with feet under hips to the right of a plyo box. Rise up onto balls of feet and lift arms overhead, then with momentum, push hips back into a hinge position and swing arms back. Use this oomph to press through feet while swinging arms forward to explode up off floor. In mid-air, rotate entire body 90 degrees to the left and land in a slight squat position with hands in front of chest o
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What are Plyometric Exercises?
Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time.
Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury.
How to Do 8 Different Plyometric Exercises
Here are instructions for eight different plyometric exercises that you can try:
1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly.
2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row.
3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row.
4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row.
5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise.
6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again.
7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly.
8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row.
Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury.
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