5 Plyometric Exercises – What are they? Step, Benefits and Videos

Plyometrics, also known as jump training or plyos are exercises in which muscles exert maximum force in short intervals of time. They can also be referred to as  powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time. I would also call these compound movements to really shake up the body muscles.

So, you could combine Squats with a jump or with a kick, Push ups with a clap, Squats push ups and jumping back. Remember, you need to be in a good level of fitness to be able to attempt any of these. You can actually get very creative with the exercises and mix and match.

These are recommended for highly trained athletes and sports people or people in peak physical condition. However, they can also be used by people wishing to improve their fitness. Safety is of utmost importance as these exercises can put a lot of stress on the knees and ankles.

If you’re adding plyometric exercises to your workout routine, do it under  a trainer’s guidance and increase the duration, difficulty, and intensity of the exercises slowly.

Plyometrics are exercises that involve a jumping or explosive movement. For example, skipping, bounding, jumping rope, hopping, lunges, jump squats, and clap push-ups are all examples of plyometric exercises.

The best part is you can definitely try these at home in these COVID times; when visiting a gym or going for your Zumba or Power Yoga class is next to impossible.

Plyometric Exercises have three components

Plyometric exercises have three distinct components: an eccentric, an amortization, and a concentric phase that releases the explosive force. These three components make up a stretch-shortening cycle.

1. Eccentric Phase – a rapid muscle lengthening movement
2. Amortization Phase– a short resting phase
3. Concentric Phase– an explosive muscle shortening movemen

We have listed a few Plyometric exercises for you to get going.

Squat jumps

1. Stand with your feet slightly wider than your hips.
2. Lower your body to squat down.
3. Press up through your feet, engage your abdominals, and jump up explosively.
4. Lift your arms overhead as you jump.
5. Upon landing, lower yourself back down to the squatting position.
6. Do 2 to 3 sets of 10 repetitions.

 

Burpees

From standing, bend your legs to come into a squat position.

Place your hands down on the floor as you jump your feet back into a    plank position, keeping your spine straight.

Lower your chest to the floor for one push-up.

Jump your feet forward to the outside of your hands, coming into a squat.

Explosively jump up and lift your arms overhead.

Do 2 to 3 sets of 8 to 12 repetitions.

Clapping  push-ups

1. Start in a plank position.
2. Do a regular push-up by lowering your body down toward the floor.
3. As you press up, push hard enough to lift your hands and body as high off the ground as possible.
4. Clap your hands together.
5. Return to the starting position.
6. Continue for 30 seconds.

Box jumps

For this exercise, you’ll need a box or something to jump on that’s 12 to 36 inches high. To increase the intensity, you can do the exercise using one leg.

1. From standing, squat down to jump onto the box with both feet.
2. Lift your arms up as you jump to gain momentum.
3. Jump up and backward off the box, gently landing with bent knees.
4. Do 2 to 3 sets of 8 to 12 repetitions.

Lateral triple jump

This move teaches you to change directions quickly and powerfully.

Stand on right foot, bend knee slightly, brace core, and hop to the right as far as possible, landing on your right foot. Immediately leap forward to land on your left foot.

Focus on stretching out both legs as long as possible in the air. Finish by extending right leg, leaping forward with right foot, and then quickly bringing feet together mid-jump to land lightly on both feet.

Repeat on the other side by hopping to the left with left foot and leaping forward with right foot, and then leaping with left foot and landing on both feet.

 

Benefits of Plyometric Exercises

 Rapid eccentric movement followed by immediate concentric contraction enhances power output 10-15%
● Increased explosive strength due to improved rate of force development RFD
● Increased reactive strength due to greater storage and re-utilization of elastic energy
● Improved ability to transfer force through the joints and minimize energy leaks
● Increased active state/force preload (pre-tension developed in anticipation of power output)
● Enhanced Stretch Reflex (Muscle Spindle/greater contraction
● Decreased co-contraction of the antagonist

Certain Safety Precautions  as Sports Authority of India

Use only low intensity, low volume and unstructured plyometrics drills for prepubescent children to prevent any potential damage to their epiphyseal plates that have yet to close.

• Use only low intensity and low volume plyometrics drills, with caution, for athletes over 240 pounds (109kg).
• Athletes must be well-conditioned and have good levels of physical strength, flexibility and proprioception(inherent body awareness) before commencing plyometric training.
• Athletes must be instructed on the proper techniques before commencing any plyometric exercise such as proper landing techniques.
• Plyometrics workouts should be performed under supervision.
• Athletes should be fresh and free of injurybefore performing any plyometric exercise.
• Landing surfaces should be shock absorbing for depth jumps such as gymnastics rubber mats, suspended floors or grass. Hard surfaces should never be used.
• Adequately warm up before a plyometric workout.
• Good flexibility helps prevent injury and enhances the stretch shortening cycl

 

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