What is plyometrics, anyway? In this blog, we review the best plyometric training exercises, and how to implement them into your daily workout routine.
Plyometric training builds muscle power by exerting maximum force through fast, explosive movements like jumping, skipping, and throwing. Practicing plyometric exercises can increase strength and performance in sports and running, and help decrease injury risk during these activities.
The effectiveness of a plyometric workout lies in its use of elastic recoil by stretching the muscles into eccentric contraction, then quickly exploding into an eccentric contraction, conditioning fast-twitch muscle fibers.Â
Plyometric exercises are best trained at maximum power, so keep your sets to a length where you can ensure consistency in your reps. Start with training 1-3 sets per exercise, 1-2 times per week, and work up to 4 sets. Always begin with your weight evenly distributed between your feet and a soft bend in your knees. A starting stance will usually be hip width apart.
Here are some of the best plyometric exercises to increase your power:
Jump squat. This deceptively simple move requires no equipment other than your bodyweight and is effective for increasing power in your quadriceps, glutes, and calves. Simply drop deeply into your squat and explode upwards, landing right back into your squat.
Jump lunge. Unilateral plyometric movements like the jump lunge can help identify and address muscle imbalances between your right and left sides. Start in a lunge position, push into a jump, and switch your stance as you land.
Med ball chest pass. Bring a medicine ball up to your chest, and chest press to throw it toward a wall. These target your pecs and abs, but also work your biceps, triceps, and shoulders. Stand about 3 feet off a wall, chest press and throw the medicine ball into the wall, catch it, and repeat.
Explosive push-ups. A more advanced upper body plyometric exercise, the explosive push-up requires you to push off both your hands and feet before landing back in a push-up position. The explosive upper power is great for cross-training sports that involve throwing over the head.
Box jump. Level-up your jump squats by jumping on top of a box. Beginners should start with a lower platform and work their way up as strength and mobility increases. Landing in a high box jump requires good hip mobility.
Lateral medicine ball throw. Side throws involve throwing a medicine against a ball while rotating the torso with a braced core. They are fantastic for challenging the abs and obliques and increasing rotational power, which is important for sports like baseball and golf.
Overhead medicine ball throw. A standing overhead throw builds explosiveness in the lats, core, and shoulders. Bring a medicine ball overhead with your arms extended, then pull your arms toward the wall to throw. Overhead throws bring a pull element into your plyometric programming.
There you have it- a full-body selection of high-octane plyometric exercises that will amp up your speed and power. Remember, there are many options for regression and advancement and many ways to specifically train for a sport. Caution is recommended if you have injuries, as plyometric training can be high impact. If you are uncertain of your technique or programming, it’s always recommended to consult a professional trainer to ensure you attain safe progress and successful outcomes. Happy training!