What Are Plyometrics?
Unlike typical strength training exercises that involve long, slow movements designed to increase muscular strength and mass, plyometric exercises involve quick, explosive movements designed to increase speed and power.
Here are some example exercises:
- Squat Jumps: Stand with your feet shoulder width apart. Squat down and jump as high as possible. Upon landing, squat and immediately jump up again.
- Lateral Jumps: Stand next to a cone or another object that you can jump over. Jump sideways to the opposite side of the cone. Upon landing, immediately jump to the other side. Remember to make the jumps as quickly as possible.
- Power Skipping: Remember skipping as a kid? Well, you’re going to do it again, but this time you’ll put a bit more oomph into it. Perform a regular skip, but jump and lift your knee as high as you can.
- Box Jumps: Stand in front of a box or other suitable platform (like a park bench). Try to find a box that’s at least 18″ off the ground. As you get stronger, increase the height. Jump onto the box and immediately back down to the same position. Immediately repeat. Perform the jumps as quickly as possible.
- Vertical Depth Jump: Start off by standing on top of a box or other platform. Hop off the box and land on both your feet. As soon as your feet hit the ground, jump as high as you can. Get back on the box and repeat.
- Plyometric Push-up: Assume a normal push-up position. Lower yourself to the floor. With explosive force, push off the floor with enough force that your hands leave the floor. Repeat.