What Is Plyometrics? | Plyometric Exercises

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Hi everyone! Today, we are going to delve into the world of plyometrics and plyometric exercises. If you’re not sure what plyometrics are, don’t worry – I’m here to explain it all to you.

First things first, let’s address the question: What is plyometrics? Simply put, plyometrics are a type of training that involves explosive movements to improve power and speed. These exercises typically involve jumping, hopping, and bounding movements that engage the muscles and nerves in a quick and explosive manner.

One of the key principles of plyometrics is the stretch-shortening cycle. This refers to the rapid lengthening and then shortening of a muscle during a movement. By training the muscles to quickly and efficiently switch from an eccentric (lengthening) contraction to a concentric (shortening) contraction, plyometric exercises can improve athletic performance in activities that require explosive power, such as sprinting, jumping, and cutting movements.

Now that we have a better understanding of what plyometrics are, let’s dive into some specific plyometric exercises that you can incorporate into your workout routine.

Plyometric Exercises

1. Box Jumps

Box jumps are a classic plyometric exercise that are great for building explosive power in the lower body. To perform a box jump, start by standing in front of a sturdy box or platform. Squat down, then explosively jump onto the box, landing in a squat position with your hips back and knees bent. Step down from the box and repeat for the desired number of reps.

2. Jump Squats

Jump squats are another great plyometric exercise that targets the lower body. To perform a jump squat, start in a squat position with your feet hip-width apart. Explosively jump up as high as you can, then land back in a squat position. Repeat for the desired number of reps.

3. Burpees

Burpees are a full-body plyometric exercise that are sure to get your heart rate up. To perform a burpee, start standing with your feet shoulder-width apart. Squat down and place your hands on the ground, then kick your feet back into a plank position. Perform a push-up, then jump your feet back to the squat position and explosively jump up in the air. Land back in the squat position and repeat for the desired number of reps.

4. Plyometric Push-ups

Plyometric push-ups are a great upper body plyometric exercise that targets the chest, shoulders, and triceps. Start in a push-up position with your hands slightly wider than shoulder-width apart. Lower yourself down into a push-up, then explosively push yourself up so that your hands leave the ground. Land softly and immediately go into the next push-up.

5. Tuck Jumps

Tuck jumps are a plyometric exercise that target the lower body and core. To perform a tuck jump, start standing with your feet hip-width apart. Jump up as high as you can, bringing your knees up towards your chest in a tuck position. Land softly and immediately go into the next tuck jump.

6. Plyometric Lunges

Plyometric lunges are a dynamic lower body exercise that targets the quads, glutes, and hamstrings. Start in a lunge position with your right leg forward and your left leg back. Jump up explosively, switching legs in mid-air so that your left leg is now forward and your right leg is back. Land softly and immediately go into the next jump lunge.

7. Depth Jumps

Depth jumps are an advanced plyometric exercise that involve jumping off of a high surface and quickly rebounding into a vertical jump. To perform a depth jump, stand on a sturdy box or platform. Step off the box and land with your knees slightly bent, then immediately jump up as high as you can. Land softly and repeat for the desired number of reps.

These are just a few examples of plyometric exercises that you can incorporate into your workout routine to improve explosive power and athletic performance. Remember to start with a proper warm-up and gradually increase the intensity and volume of your plyometric training over time. And as always, be sure to consult with a fitness professional before starting any new exercise program.

I hope this article has given you a better understanding of what plyometrics are and how they can benefit your fitness routine. So go ahead, give these plyometric exercises a try and see the results for yourself. Thanks for tuning in, and happy training!

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