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What Are Plyometric Exercises?

Plyometric exercises are a type of training that uses speed and force to build muscle power. They help increase speed, endurance and strength and improve one's ability to do different activities.

Introduction

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Plyometrics include exercises, running, jumping, kicking, pushups, throwing, etc. If you're in good shape and want to intensify your workout, you may take the challenge of plyometrics.

More...

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These exercises are usually for highly trained athletes but they can also be used by people wishing to improve their fitness. Here are 5 most common plyometric exercises.

Challenge your muscles

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Bend your legs and come into a squat position. Now, place your hands down on the floor as you jump your feet back into a plank position. Then lower the chest to the floor for one push-up...

Burpees

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Jump your feet forward to the outside of your hands, coming into a squat. Finally, jump up and lift your arms overhead.

Continued...

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Start with a standing lunge with your left foot forward. Now, put your right hand on the floor next to your front foot and extend your left arm straight back...

Reverse Lunge Knee Ups

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Jump up to bring your right knee up as high as you can, lifting your left arm and dropping your right arm back and down. On landing, go back into lunge position.

Continued...

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To begin, squat down to jump onto the box with both feet. Then lift your arms up as you jump to gain momentum. Jump up and backward off the box, gently landing with bent knees to compete it.

Box Jumps

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Stand with your knees slightly bent and your feet shoulder-width apart. Then bend your knees and jump up as high as you can, bringing your knees up towards your chest.

Tuck Jumps

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Do a regular push-up. As you press up, push hard enough to lift your hands and body as high off the ground as possible. Then clap your hands together and return to the starting position.

Clapping Push ups

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Since plyometric training exerts stress to the tendons, ligaments, and lower-extremity joints, it is important that you have the strength and fitness level necessary to do these exercises safely and effectively.

Caution!

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