This plyometric workout for beginners will make you enjoy jumping exercises

This plyometric workout for beginners will make you enjoy jumping exercises

No matter how much of a squat or lunge expert you consider yourself to be, the moment the word "jump" is attached to those exercise names—and a typical workout now has a plyometric flare—you might feel overwhelmed or just skip that progression. How are you even supposed to get off the ground and stay upright all the time?

To make plyometric training a little less intimidating, check out these tips on how to safely incorporate the training style into your routine. Then try a five-move plyometric workout for beginners, modified so you can adapt it to your current experience level, needs and goals.

How to add plyometric workouts to your fitness routine

In case you need a refresher, plyometric training offers explosive exercises that focus on generating maximum force in the shortest amount of time, says Chris Ryan, CSCS, a MIRROR certified personal trainer and a Lululemon ambassador. These movements typically involve leaps, leaps, jumps, and quick changes of direction, and mastering them regularly can help build athleticism and improve bone mineral density, adds Lydia Howard, MSW, RYT-200, a personal trainer and movement coach at Current Wellness in Raleigh, North Carolina.

To reap all the benefits that plyometric training has to offer and simply spice up your boring fitness routine, keep these pointers in mind. Key Takeaway: "Plyometric exercises should be treated like any other exercise: master the basics, start small, [and] less is more," says Ryan.

Master the basic movements

Before you try jumping onto a plyo box for the first time, you should nail the basic, non-jumping moves first, says Howard. In particular, you should practice squats, lunges, planks, push-ups, and wall sits to perfect your form and build the strength needed to perform the plyometric movements, she explains. For example, to properly (and safely) perform a jump squat, you must first master the bodyweight squat, which is a fundamental exercise, she adds.

For the same reason, you should also work on improving your mobility, balance, and coordination before adding plyometric moves, says Ryan. "If you can't stand on one leg for 10 seconds - right and left [individually] - or do a perfect lunge or squat, then perfect those movements and coordination/balance patterns first," he adds.

Focus on quality, not quantity

Whether you're a complete beginner or have been doing plyometric exercises for a few months, don't let the urge to perform dozens of reps stop you, says Ryan. “Less is always more when it comes to repetitions, as force production decreases with each additional repetition,” he explains. "The same goes for rest intervals: If you're breathing heavily during plyos, you'll need more rest to get the maximum performance improvement before starting the next set." Depending on your goals and the exercise you're doing, you might only do one to three reps for three to five sets, taking several minutes to rest between sets, he says. Once you've mastered the movement, you can do about 10 reps per set, adds Howard.

Also consider keeping your workout length short, suggests Howard. “Don’t try to do a 30-minute plyometric workout right away,” she says. "Maybe set a goal of 5 minutes or 10 minutes. It's like that couch to 5K - you're going to start small and then work your way up."

Listen to your body

Due to the high-impact, high-intensity nature of plyometric training, you should listen to your body throughout the training session - and adapt your workout to your current needs. “You need to examine how you feel,” Howard says. "If you feel pain, then pay attention to what the next option is to reduce it a little. If you start having a lot of negative self-talk, it's probably good to check yourself [and consider] what's happening with the movement you're doing and what would be another option that would be better for you." Creating that mind-body connection is key to keeping you injury-free and ensuring you truly enjoy your workout.

Don't be afraid of change

If you're not ready to move on to full-on, high-impact plyometric exercises after you've mastered the basic movements, you can easily modify the movement to work for you and your body, says Howard. You can remove the jumps to practice proper form, or you can hold onto the back of a chair, a kitchen counter, or a TRX strap while you work on your balance, she suggests.

5-Move Plyometric Workout for Beginners

Are you ready to try plyometrics? To get a taste of the training style, try this beginner plyometric workout designed and demonstrated by Howard. Each movement will test your strength and speed, and the workout itself will challenge your entire body.

How it works:Do each exercise in the circuit for 40 seconds and follow each exercise with 20 seconds rest. If the plyometric exercise feels too challenging, modify it with the suggested movement or try 30 seconds of work and 30 seconds of rest. Do all five exercises in the circuit, rest for as long as your body needs, and then repeat the circuit as many times as you like. Just limit the workout to 15 minutes.

What you will need:a plyo box or platform and a medicine ball

Star Jump

AStand with your feet hip-width apart and your arms at your sides.

b.Bend your knees slightly, then jump towards the ceiling, at the same time spreading your legs to the sides and raising your arms to the sides and above your head.

CQuickly reverse the movement of the legs and arms and land softly.

Continue for 40 seconds.

Modification: Do jumping jacks

Plank side hop

AStart in a tabletop position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet together.

b.Lift both knees off the floor and straighten legs to come into a high plank position on palms, squeezing glutes and engaging core. Actively push yourself off the floor, keeping a straight line from head to heels. This is the starting position.

CKeeping feet together and core engaged, hop both feet up and toward the right side of the body, knees bent at about a 90-degree angle and in line with hips.

DJump both feet back to center to return to a high plank position, then hop feet up and to the left side of the body.

Continue alternating sides for 40 seconds.

Modification: Step by step with feet up and to the side

Lateral limitation

AStand with your feet shoulder-width apart, knees slightly bent, elbows bent, and hands in front of your chest.

b.Jump sideways to the right, balancing on the right leg as the left leg crosses behind the right, making sure to keep the left toes off the floor.

CQuickly jump sideways to the left, balancing on the left leg with the right leg crossing behind the left, making sure to keep the right toes off the floor.

Continue alternating sides for 40 seconds.

Modification: Step right and left and tap toes on the floor

Box jump

AStand in front of a plyo box with your feet hip-width apart and your arms at your sides.

b.Bend your knees slightly, then push through the floor to jump onto the box, simultaneously raising your arms above your head.

CLand gently with both feet on the box. Then step backwards off the box one foot at a time.

Continue for 40 seconds.

Modification: step on the box step by step

Rotating ball throw

AStand a few feet from a wall, right side facing the wall, feet shoulder-width apart and hands. holds a medicine ball in front of his chest.

b.Bend your knees slightly. Then, as you rotate your torso to the right and drive through your hips to gain strength, throw the medicine ball against the wall. Avoid locking your knees and keep your feet in place throughout the movement.

CCatch the medicine ball, then quickly rotate your torso back to center and bend your knees slightly.

Continue for 40 seconds. change sides; repeat.

Modification: Hold the ball in your hands throughout the entire movement