If you are looking for some new exercises to freshen up your workout routine then you should consider doing some plyometric exercises.
They require you to put in maximum effort, but also provide maximum results.
They are often very simple movements which you can complete anywhere, so it is really easy to add them into your workout.
If you build some plyometric exercise into your workout then you will notice an improvement to your fitness, your muscles will feel more powerful, and they will appear more toned.
Plyometric exercises can help to improve your performance in lots of different sports and cardio exercises, which is why they are so popular with athletes.
But what are the best plyometric exercises?
If you want to try plyometric exercises but you aren't sure where to start then don't worry, you are in the right place.
We have put together this useful guide to help you.
What Are Plyometric Exercises?
Plyometrics are a type of exercise that involves jumping or bouncing from one position to another. For a deeper explanation of the meaning of plyometrics you can go over to are article explaining it.
It's a great way to get fit and improve your overall fitness levels because it targets all of your major muscle groups.
The dynamic, explosive power that is needed helps your muscles to get stronger, whilst also increasing their elasticity.
You can do these exercises on any surface, indoors or outdoors, as long as you have enough space.
One of the great things about plyometric exercises is that there is something to suit everyone.
You can work every part of your body, or just focus on certain areas.
You can do a lot of repetitions or a few, depending on how much time you have and what your body can handle.
You can switch up the exercises and the workout based on your fitness level and your progression.
There are so many reasons to start including plyometric exercises in your workouts.
What Are The Benefits Of Plyometric Exercises?
There are many benefits to plyometric exercises which makes them very popular with athletes and fitness enthusiasts.
The benefits of plyometric training include:
- Improved balance and coordination
- Increased strength and power
- Improved cardiovascular health
- Enhanced athletic performance
- Muscle growth
- Increased bone density
- Improved athletic performance
Are There Any Downsides To Plyometric Exercises?
There are very few downsides to plyometric exercises. The biggest issue is that they tend to be high impact exercises.
You can reduce the impact on your joints by using your muscles to control your body weight, as this is the correct way to complete the exercises.
However, if you have weak joints or a previous injury then it would be very easy to exacerbate these problems with plyometric training.
If you are unsure whether you should start plyometric training then please ask your doctor first.
What Are The Best Plyometric Exercises?
Now that you understand what plyometric exercises are and why they are so beneficial, it is time to take a look at the best ones for you to try.
Box jumps are one of the most commonly used plyometric exercises, and they are very simple to complete.
Stand in front of a sturdy box (preferably a plyo box).
The box should be about 6 inches in front of you. The height of the box can be as short or tall as you want depending on your ability.
It is best to start off low and work your way up.
Place your body into a squat position. Your feet should be shoulder width apart. Squat, and then use explosive power through your legs to jump.
You should also use your arms to give your body some momentum.
The aim is to land on the box, using your leg muscles to control your weight and land softly. You should land on the balls of your feet.
Step down from the box, and then repeat. If you don't have a box, you can do squat jumps straight up in the air.
The most important thing is that you put a lot of effort into each movement and use your whole body.
You can also perform lateral box jumps. Stand to the side of the box instead of in front of it, still in a squat position.
When you jump sideways, you can either aim to land with both feet on the box, or one foot on the box and one still on the floor, depending on which muscles you want to work.
Broad jumps do not require any equipment but are a very effective exercise.
Start in a squat position with plenty of space in front of you.
Drop into a squat and then jump forwards, aiming to land as far away from your initial position as possible whilst still maintaining control.
Land softly, in a squat position. By trying to propel yourself forward, you will be forcing your legs to generate a lot of power.
You can turn around and repeat this jump to end up back in your original spot.
Skater Jumps are great for building coordination and body weight control as well as making your legs stronger.
Get into a squat position, but with your feet slightly closer together. Make sure you have plenty of space either side of you.
You are going to jump to the side, channeling power through your right leg to push off and then catching your weight and completing a controlled landing with your left leg.
You can also engage your core muscles to maintain control of your body.
Once you have landed on your left leg and regained balance, do it again but jumping in the opposite direction.
As you get better at this exercise, you will need less time to regain your balance in between each jump.
The final exercise we are going to look at is scissor jumps. This will work your inner thighs.
Stand in a wide stance with your feet wide. Bend your knees and then jump into the air, bringing your legs together and crossing them over each other as you jump.
Use your inner thigh muscles to squeeze your legs together. As you land, bring your legs apart again so that you land in the same position you started in.
Frequently Asked Questions
Should seniors do plyometrics?
Yes, seniors can benefit from doing plyometrics. It is a great functional form of exercise. Evidence suggests that this type of exercise can improve balance and there are even certification programs for trainers such as the Senior Specialist Certification program. Plyometrics is a great form of cardio and seniors are no different as far as needing a healthy dose of it.
Plyometric exercises are an excellent way to keep fit and build strength. Adding them into your workout can help to improve your athletic performance.