Plyometrics is also known as “Jump Training”. Plyometric training includes exercises in which muscles exert maximum force in short duration of time, making use of strength and speed to generate power. It improves the ability to do different physical activities. It’s a high intensity training. The movements are quick and explosive in nature. It helps in building muscle power and also improves coordination and agility. In these exercises, the muscles undergo a stretch-shortening cycle, muscle lengthening is followed by immediate rapid muscle shortening.
Having a regular basic fitness routine is important, before jumping on to plyometrics training exercises to avoid any injury. These exercises are best used in combination with other workouts and not as a replacement for regular strength training or cardio exercise. Beginners should take it slow and focus on performing these exercises in a controlled manner. Once you have developed proper form, you can focus on building speed.
Box jumps–Start with your feet shoulder-width apart and knees bent in a squat position. Then jump on to the top of the box or bench while swinging your arms, landing softly on the ball of your feet and then step back down. Ensure that the height of the bench is at least 12-18 inches.
Squat jumps-Stand with your feet shoulder-width apart. Begin with squatting down and then jump up as high as possible. Squat again on landing and repeat.
Depth jumps– Stand on top of a box or bench, hop off the box and land on balls of your feet. Then jump up as high as you can, get back on the box and repeat.
Tuck Jumps-Stand with your feet shoulder-width apart. Explode and jump high pulling your knees into your chest. While coming down, straighten your legs and land softly on the balls of your feet and then repeat.
Clapping Push ups– Regular push-ups, but pushing up with enough force to bring both hands up off the ground and clap together before landing and then repeat.
Tips for doing Plyometrics–
- Land softly from jumps.
- Progress slowly.
- Avoid hard surfaces. Use soft surfaces like rubber mat or grass.
- Do plyometrics, 2 times a week to allow recovery time in between.
- To begin with, do 2-3 sets of 5 reps of each move.
**Get an exercise clearance for plyometrics from your doctor if you have any pre-existing health conditions or joint problems**
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