Best Plyometrics Exercises Supercharge Workout

If you’re searching for a way to inject dynamic energy and explosiveness into your fitness regime, look no further than Plyometrics training exercises. Commonly referred to as ‘plyos’, these workouts are designed to increase strength, speed, and overall power. Plyometrics make use of quick, powerful movements, starting with muscle extension and swiftly followed by muscle contraction, a concept known as the stretch-shortening cycle.

Let’s delve deeper into the world of plyometrics, discover the science behind this training method, and outline some popular exercises you can include in your training routine.

The Science Behind Plyometrics exercises

Plyometric training is built around the principle of using the body’s natural reflexes to develop muscular power. Think of it as the difference between a spring uncoiling rapidly (the plyometric action) and the same spring uncoiling slowly. It’s the same movement, but the speed and power are completely different.

This training leverages the stretch-shortening cycle, a natural function of your muscles. When a muscle is stretched before contraction (known as an ‘eccentric’ contraction), it contracts more forcefully in the subsequent ‘concentric’ contraction. Plyometrics makes use of this biomechanical phenomenon to enhance strength, speed, and power.

Benefits of Plyometric Training exercises

Enhanced Power and Performance

Plyometrics are particularly beneficial for athletes who need to generate power quickly, like sprinters, high jumpers, or football players. However, they’re also advantageous for those looking to improve their overall fitness and muscular strength.

Increased Calorie Burn Plyometrics exercises

Since plyometrics often involve full-body movements and are typically high-intensity, they can lead to higher calorie burn compared to traditional strength training exercises, supporting weight loss goals.

Improved Bone Health

Plyometrics can enhance bone density and strength, just like other weight-bearing exercises, contributing to overall bone health.

Key Plyometric Exercises

Box Jumps

Box jumps are a staple plyometric exercise that can help build power in your lower body. Stand in front of a sturdy box or platform, swing your arms and jump onto the box, landing softly. Step back down and repeat.

Plyometric Push-Ups Plyometrics exercises

An explosive variant of the traditional push-up, plyometric push-ups involve pushing your body off the ground as high as you can. When your hands land back on the ground, immediately lower into the next push-up.

Burpees: Plyometrics exercises

Although dreaded by many, burpees are an excellent full-body plyometrics exercises. From a standing position, drop into a squat, kick your feet back into a plank, lower into a push-up, return to the squat and leap as high as you can, extending your arms above your head.

Skater Jumps: Plyometrics exercises

Skater jumps mimic the side-to-side action of ice skating, working the hips, glutes, and thighs. Start in a small squat, jump sideways to the left, landing on your left leg, then jump to the right, landing on your right leg.

Broad Jumps Plyometrics exercises

Broad jumps develop lower body power. Start in a squat position and leap forward as far as possible, swinging your arms to gain momentum. Land softly and repeat.

Safety Precautions

While plyometrics can provide significant benefits, they can also be tough on the body due to their high-impact nature. If you’re new to plyometrics exercises, start with a lower number of repetitions and a lower-intensity variation, gradually increasing as your strength and fitness levels improve.

Remember to land softly in each exercise to protect your joints, especially the knees. Proper form and technique are crucial to preventing injuries.

It’s recommended to consult a fitness professional before starting a plyometric program, particularly

if you have any pre-existing conditions or injuries that could be exacerbated by high-impact exercises. Also, ensure that you warm up adequately before each session and cool down afterwards to help your muscles recover and reduce the risk of injury.

Integrating Plyometrics into Your Training Regimen

Plyometric exercises can be integrated into your workout routine in several ways. For general fitness, you might choose to include a few plyometric exercises in your regular workout, or dedicate a whole session to plyometrics once or twice a week.

For those focusing on sports performance, plyometrics could form part of a periodized training plan, where you would focus intensively on plyometrics for a specific period, usually in the off-season or pre-season, to build power and speed for the upcoming competitive season.

Always allow at least 48 hours of rest between intense plyometric sessions to give your muscles sufficient time to recover and adapt.

The Future of Fitness: Plyometrics exercises

Plyometric training is far from a new concept, but it’s gaining popularity for its effectiveness and efficiency. By incorporating these exercises into your routine, you can ignite your workouts, boost your power and speed, and potentially achieve new levels of fitness. Remember that as with any training program, individual results will vary based on factors like genetic makeup, nutrition, rest, and overall lifestyle.

To summarize, plyometrics training exercises is a dynamic and exciting way to enhance your fitness routine. Its unique combination of muscle stretching and contraction leads to enhanced power, performance, and a range of other health benefits. As always, safety should be a priority, so take the necessary precautions and consider seeking professional guidance to get started. If done correctly, plyometrics might be the high-energy solution to supercharge your workout and help you achieve your fitness goals.