Plyometric Training and Exercises

Plyometrics goes by the names “jump training” or “plyos”. Plyometrics has been around since the early 1980’s. There are two methods of plyometrics. The original type was invented by Yuri Verkhoshansky, who called this method, the shock method. The athlete drops from a high place and experiences a “shock” when landing. This form of jumping brings forth eccentric contraction that was known as concentric contraction when the athlete jumped forward. Athletes like the shock method because it helps them become faster and improve their power.

The second version of plyometrics is widely used in the United States. This version of plyometrics is any kind of jumping regardless of how much time it takes.

Maybe you are not planning to train for the next Olympic games, but you just want to get into shape. You might be wondering what are the best type of plyometrics to use. The exercises that most people can use in plyometrics mimic the jumping around that we used to do when we were children. These jumping exercises can get you ready to play volleyball, basketball, tennis, and more. There are squats and one leg hops. One can even try jumping on and off a park bench, over cones, and boxes. It is not a good idea to do plyometrics every day if you are not in good shape. Plyometrics works to strengthen legs and glutes. It will not work on the core, arms, or the back.

Before engaging in plyometric exercises, you will need to warm up by running in place, marching, and jogging in place. A few squats, to begin with, will rev up your heart rate. This exercise can burn up to 150 calories per session. Jump Squats is an easy exercise to learn. Have your feet at a hip distance apart. Lower into a squat, extending your arms while your elbows are slightly bent and hands are in fists. Push heels back and keep weight on heels. The other part of this plyometric starts with Pushing off the balls of your feet, letting your arms swing behind you, and landing on the balls of your feet. This should be repeated for 45 seconds and having a rest period for 15 seconds. Another Plyometric is called Pop Ups and Push Ups. Lower into a push-up position and then go into a starting position as though you are about to run a race. Jump both of your feet forward, making sure your hands are out front.