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What is plyometric training?
The best wellness programs offer plenty of variety because when you force the body to respond to new movements in new ways, you ultimately become stronger, faster, and more agile.
There are so many types of workouts you can incorporate into your fitness routine – interval training, strength training, core work, Pilates and cardio, to name a few. One of the most beautiful things about moving our bodies is our agency, our ability to choose what feels best to us.
Some training methods are rather mild, and while everyone needs to incorporate the types of exercises that allow for recovery, sometimes it's better to take things to the next level.
Enter: plyometric exercises.
What is Plyometrics?
When we say that plyometrics training will take you to the next level, we mean it very literally. Plyometrics is also known as “jump training.”because the fundamental explosive movement of plyometrics is the jump. Plyometrics is a category of training characterized by maximum force exertion in short bursts.
The result? A massive increase in performance.
What are plyometric exercises?
Here you will find some examples of plyometric exercisesin every playground in the world. Jumping, skipping, skipping, and hopping are technically plyometric movements because they all require such a quick burst of energy!
If you're wondering what types of plyometric training movements you can incorporate into your workout, try these:
Squat jumps
Stand with your feet hip-width apart or slightly wider. Bend your knees to a 90-degree angle, keeping your chest, back, and core engaged. Squat jump as high as you can, landing in your squat position and repeat.
Clapping Push Up
Start in a push-up position with your hands under your shoulders, back flat, tail underneath, and abs in your push-up. When you reach the floor, push up with all your strength so hard that your hands leave the floor. Get them clapping in the air and bending your elbows as you come down to guide you to the next one.
We recommend that you skip clapping on the first try.
Burpees
Begin standing with your feet hip-width apart. Quickly drop into a push-up position by placing your hands on the floor and shooting your feet out as quickly as possible.
Do a push-up and use the energy from the second half of that push-up to shoot your feet back toward your hands, landing you in a low squat. Jump as high into the air as you can and repeat.
Long jump
Stand with your feet slightly wider than your hips apart, bend your knees and jump forward as far as you can with all your strength. Bend your knees as you land to absorb the shock. If you're outside, keep walking. Once inside, turn around and repeat.
Jump frog
The frog jump will be pretty similar to the long jump, except in this case you'll start in a squat deep enough for your hands to touch the ground (you know the drill: keep your chest up and your back straight). Now use all the strength in your legs to jump. While this movement invariably takes you forward, this time emphasize height slightly more than forward distance.
Like the long jump, perform this continuously forward or backward depending on how much space you need to move.
Alternating lunges
You begin your alternating lunge jumps with one foot forward. Bend your knees at a 90 degree angle, jump up with all your strength, switch your legs so that you land with the other leg forward, lower yourself into the opposite lunge as you land and repeat on the other side.
Tuck jumps
Stand tall with your feet hip-width apart. Bend your knees into a small squatting position (as much as you need) and jump straight up as high as you can. Come back onto the balls of your feet and bend your knees to absorb the shock of landing. Try not to miss a beat before jumping back up.
For extra brownie points, interlace your fingers behind your head with your elbows extended. This way you won't be able to use the momentum of your arms to support the upward journey.
What are the benefits of plyometric training?
The benefits of plyometric trainingIncluded (but definitely not limited to):
- Zugänglichkeit (Sie können diese absolut überall tun)
- Steigern des Muskeltonus
- Viele Kalorien verbrennen
- Unterstützung des Stoffwechsels
- Steigerung der kardiovaskulären Gesundheit
- Ausdauer steigern
Who Should Use Plyometric Training?
Traditionally, plyometric training has been used by high-level athletes to improve their game. But does that mean ONLY athletes can perform these movements?
Absolutely not.
Plyometric training has fantastic benefits for anyone who can perform these exercises. As long as you are confident in your fitness level (especially in terms of balance and joint mobility), you can incorporate plyometric exercises into your workout.
If you have suffered joint injuries in the past or have problems with your ankles (these exercises can cause rolling if you are not careful), Be sure to work your way upwith these movements. And everyone should talk to their doctors before introducing new exercise techniques into their exercise program.
If you're ready to reach new heights with your fitness program, it might be time to give plyometrics a try! You can try itone of our locationsor follow one of our plyometrics workouts on our virtual fitness platform iChuze Fitness.Try it today!