Have you found yourself wondering about plyometrics? Perhaps someone has told them you need to incorporate them into your workout, but you don’t know what that means?
Or maybe you are curious and want to know more? Whatever your reason is, we have the answer for you!
Many of us wonder about plyometrics, but there are so many conflicting answers online, it can be tricky to know what it is and how we can use it to benefit our workout routines.
You can spend days searching and still never know what plyometrics are.
Well, no more! Today we are here with the answers that you need. Keep reading to find out what they are, the benefits, and how you can incorporate them into your workout routine!
What Is Plyometrics?
Plyometrics is a type of exercise that involves jumping or bounding exercises. The term was coined by Dr. Kenneth H. Cooper in his book titled “Aerobics”.
In this book, he introduced the idea of using plyometric training to improve athletic performance.
This method has become very popular over the years and is now being practiced by athletes from all sports.
Plyometrics is a form of strength training that uses explosive movements such as jumps, bounds, and hops.
These types of exercises are often done at high speeds and involve short bursts of energy. They are designed to increase muscle power and speed.
Plyometrics can be performed in a variety of ways. Some common forms include box jumps, squat thrusts, drop jumps, and hurdle jumps.
There are also some variations of these exercises that you can try out. For example, you can perform box jumps with a medicine ball instead of a box. You can even use a jump rope for your box jumps.
The Benefits Of Plyometrics
The benefits of plyometrics are many. It is an excellent way to build strength, explosiveness, and agility.
It helps develop fast-twitch muscles which are used more during sprinting. It improves balance and coordination. It also increases body awareness.
Another benefit of plyometrics is that it is great for improving overall fitness. It can help you lose weight if you do it right.
However, it should not replace regular cardio workouts. If you want to burn fat while doing plyometrics then make sure that you combine them with other aerobic activities like running or biking.
If you have been looking for a good workout routine that will get you fit and toned, then you may want to consider adding plyometrics into your program.
How To Do Plyometrics: A Beginner’s Guide
There are several different ways to do plyometrics. Below we will go through the most commonly used methods and explain how they work.
1. Box Jumps
Box jumps are one of the simplest plyometric exercises. All you need is a sturdy box about 2 feet tall and 6 inches wide.
Stand on top of the box and jump up so that your legs leave the ground. Land softly on the box and repeat the process.
2. Squat Thrusts
Squat thrusts are another simple plyometric exercise. Stand next to a bench and place both hands on the edge of the bench. Jump up and land on the bench.
Repeat the motion until you feel comfortable with the movement.
3. Drop Jumps
Drop jumps are similar to box jumps except that you are standing on a platform rather than on a box. Place both feet flat on the floor and jump off the platform. When you land, push yourself back up onto the platform.
4. Hurdle Jumps
Hurdle jumps are similar to a box and squat jumps but require you to jump over something like a hurdle. If you don’t have any hurdles available, you can use a low wall or fence.
5. Lateral Jumps
Lateral jumps are similar to hurdle jumps except that you jump laterally instead of vertically.
6. Tuck Jumps
Tuck jumps are similar to lateral jumps except that you jump higher and come down closer to the ground. They are usually performed by jumping forward and tucking your knees toward your chest.
7. Single Leg Jumps
Single leg jumps are similar to lateral and tuck jumps except that you only perform the movement with one leg. This allows you to focus on just one muscle group at a time.
8. Double Leg Jumps
Double leg jumps are similar to single-leg jumps except that you perform two jumps simultaneously. These allow you to practice the movements twice as quickly.
Burpees are a great way to incorporate plyometrics into your workout routine. You simply start in a normal position and jump up and down. Then when you land, you jump again and continue this pattern until you reach 10 burpees.
10. High Knees
High knees are similar to burpees except you lift your knees as high as you can, jumping slightly. For a lower impact, you can stand still and lift each knee at a time.
Which Areas Do Plyometrics Target?
Plyometrics target many areas of the body including the core, lower extremities, upper extremities, and even the head.
The primary goal of plyometrics is to increase the power output of muscles. To achieve this, you must train these muscles to contract explosively.
By training them to contract rapidly, you force their fibers to shorten. As a result, they become stronger.
The intensity of plyometrics varies depending on what type of exercise you’re doing.
For example, if you’re performing box jumps, then you should be jumping high enough that you lose your balance.
If you’re performing hurdle jumps, then you should jump high enough that you clear the obstacle.
How Long Should I Perform Plyometrics?
You should perform plyometrics for 20 seconds followed by a rest period of 5 minutes.
After resting, you can perform more repetitions. However, it’s important to note that you shouldn’t do too much plyometrics because it could cause injury.
How Often Should I Do Plyometrics?
It’s best to perform plyometrics three times per week. It’s also recommended that you perform plyometrics after every strength session.
Are There Any Plyometrics Equipment Or Exercises That Are Better Than Others?
There is no special equipment required to perform plyometrics. However, some things will make your workouts better.
First, you’ll want to choose exercises that challenge all of your major muscle groups.
Second, you’ll want to select exercises that work multiple joints.
Third, you’ll want to use a weight that isn’t too heavy. Finally, you’ll want to perform plyometrics using a variety of different surfaces such as grass or sand.
Plyometrics is an excellent form of resistance training that has been proven to improve athletic performance.
Although it may not be suitable for everyone, many experts agree that it’s a great way to improve your overall fitness.
Remember to consult a trainer before incorporating this into your routine to avoid causing any injuries.
There are a variety of different plyometric exercises. We have some of the best listed in our article on the best plyometric exercises.