I said JUMP!…….You should ask “how high”? Here’s why.
Plyometrics, also known as jumping exercises, burn the most amount of calories in the shortest amount of time. That alone is a reason to do them, however there are many other reasons why we incorporate such exercises like the squat jump, burpees, box jumps, bounding,etc.
What goes up, must come down. Plyometrics require you to jump which means you have to land right? That means your body is working extra hard to create the speed needed to leave the ground and then encorporates completely different muscles to absorb the shock from landing. These movements will improve not only speed but also strength, stability and even flexibility. So get jumping!
There are many different types of plyometric exercises so you might ask “which ones should I do?” You want to first make sure that you have no restrictions that might hold you back from performing the exercise properly. Start with the basic exercises first and then build from there. Training for specificity is important to keep in mind as well. If you are a soccer player then box jumps and bounding are great to build glute strength and explosive speed. Plyo push-ups, burpees, and medicine ball tossing might be used for a basketball player who needs more upper body strength. If there is no specific sport in mind here, then a basic plyometric drill such as the squat jump or step up would be a great addition to any workout.
There are many different types of plyometric exercises so choose the ones that you feel most familiar and comfortable with before adding to your routine. Add two to three different plyometric exercises to each workout to get the maximum results. Follow the examples below on how many repititions to perform and how often. Give yourself 30 seconds to 1 minute of timed REST before continuing on to your next exercise. Now what are you waiting for? Get up and get moving and see for yourself how challenging these moves are……and remember, you’ll be rewarded with more fat loss, more lean muscle, more power, speed, strength and agility……LET’S GO!!!!!!
3-5 sets of 25 or as many as you can in 30 seconds.
3-5 sets of 20
3-5 sets of 20 or as many as you can in 30-60 secs.
3-5 sets of 20 repititions on each leg
*Single Leg Jumps
3-5 sets of 30 repititions or as many as you can in 30-60 seconds
3-5 sets of 10-20
Here’s how to Start: Do the minimum amount of sets, repetitions, and time spent and the maximum amount of rest. Track your routine weekly. Each week progress to the next level by adjusting one variable, whether its increasing the number of sets, increasing the number of repititions, increasing the amount of time spent doing the exercise or decreasing the amount of rest. Stick to manipulating one variable (time or reps) at a time for 4-6 weeks until adjusting another. Most importantly, have fun, be safe, and listen to your body.
Click here for examples and videos of plyometric exercises.
Be Fit, Be Free,