Plyometrics: what is it, and how does it benefit you?

Plyometrics: what is it, and how does it benefit you?

Plyometric exercises are all about speed and strength and using solely your own body.

Here you will read what plyometrics is all about, and you will find out three exercises that you can try. 

Also known as jump training, plyometric training involves extending the muscles before each contraction. This type of training, when done safely, strengthens your muscles, increases your vertical jump, and improves your fitness level.

According to a recent study published in the Journal of Strength and Conditioning Research, the plyometric workout, which includes mainly jumping exercises, helps you improve both your speed and strength. Speed and power are essential in all sports as they define the fitness of the athlete. The combination of these elements determines the maximum force a muscle group can exert in the least amount of time.

 The plyometric exercises use acceleration and deceleration of the athlete’s body mass, and gravity to overload the muscles. For example, an athlete can jump from a height (box, ladder, etc.), storing dynamic energy in his muscles and immediately releasing this energy in the opposite direction when impacting the ground, thus converting dynamic energy into kinetic. This workout exerts maximum force on the joints and tendons, so you need to be careful not to overdo it.

The benefits of plyometrics

When we were children we used to run, jump and change direction rapidly as we played. But explosiveness, reaction speed, and power are skills that we rarely develop as we grow, even though they contribute significantly to our neuromuscular coordination.

When to do plyometrics

When you have already started a fitness program, the development of speed and power is the next step. You can only do a fully plyometric workout or add some exercises to the workout you already do.

The only equipment you need is your own body

Usually, the only thing that you will need for the exercises is the weight of your own body. In order to achieve the best results you need to do a few repetitions with high intensity. Warming up before the workout will protect you from injuries. Just make sure not to do a plyometrics workout more than three days a week to give your body time to recover.

Here are three plyometric exercises for you to try

Side jumps: Stand next to a fixed-line on the ground. Using force, jump to the other side of this line and land on your outer leg. Stop for one second and jump again over the line, landing on your other leg. The goal is to jump as far as you can and land in a controlled manner. You can start with 3 sets of 6 jumps on each leg.

Long jumps: From an upright position, bend your knees and push your hips back while moving your hands backward. Then push your hips and hands forward as hard as you can and jump as far as possible. Jump back gently to land on the same starting position to complete this exercise. You can start with three sets of five repeats.

Box jumps: Stand in front of a box, at a distance that is convenient for jumping.  Keep your feet open at shoulder width. Sit back, pushing your hips and hands backward to gain momentum, and quickly reverse the movement to jump. Tighten your hips and bring your hands forward to land smoothly on the box. You can start with 3 sets of 5 repetitions.