March 18, 2013
This is a fun take on all of those “44 Best Bodyweight Exercises Ever” (which I think are amazing!) When I say “Best” plyometric exercises, of course I am biased. There are many that I didn’t even include in here, so take this with a grain of salt. But I really do love plyometric exercises and I would love to hear your favorites as well!
According to ACE, plyometrics exercises are “also known as jump training, plyometrics involve stretching the muscles prior to contracting them. This type of training, when used safely and effectively, strengthens muscles, increases vertical jump and decreases impact forces on the joints” (emphasis mine).
A good plyometrics routine fit for you can be very beneficial. You may see increases in:
Doing any kind of high impact activity may increase the risk of injury for those who are unconditioned or who have orthopedic limitations. So don’t try this at home if you have not already been cleared by a doctor and/or trained professional.
First of all, grab a trainer or another professional to supervise if you are new to plyometrics, since this type of training was originally developed for athletes. Then use a hard surface to jump from and a padded surface to land on if you are trying box jumps. Whenever you are doing plyometrics, emphasize quality over quantity of jumps. If you are too tired to perform a safe landing, it is best not to even try and just do a few good ones.
Focus on landing from toe to heel from a vertical jump, and using the entire foot as a rocker to cushion the force of your bodyweight over a bigger surface area.When landing, be careful of your knees rocking back and forth and try to keep them in line. Absorb the landing shock by bending your legs and using your leg muscles to take pressure off of the knees.
Start with one to three sets of six to 10 repetitions of one or two exercises on two nonconsecutive days per week. As your coordination gets better and you get stronger, add exercises or reps into your routine. A great way to do this is through Tabata drills. It is recommended to rest for at least 48 hours between training sessions since plyometric exercises can be tough on the body.
What are your favorite plyometric or cardio exercises?
© 2013 Well of Health