Are you tired of the same old workout routine? Looking for a way to take your fitness to the next level? It’s time to consider adding plyometric exercises to your regimen. Plyometric workout, also known as jump training, are explosive movements that can supercharge your workouts and deliver incredible results. From increased power and speed to improved agility and overall athletic performance, incorporating plyometric exercises into your routine can take your fitness journey to new heights.
Imagine being able to leap higher, sprint faster, and move with greater agility. This is all possible with the addition of a few targeted plyometric exercises. Not only do these dynamic movements offer a fun and challenging alternative to traditional workouts, but they also provide an array of benefits that extend beyond just physical strength. Whether you’re an athlete seeking a competitive edge or someone simply looking to enhance their fitness routine, embracing plyometric moves could be the game-changer you’ve been searching for.
What is Plyometric Training?
The purpose of Plyometric Training is to improve explosive power. Plyometrics includes more than just jumping though. While a tuck jump, squat jump, box jump, or lunge jumps are all part of this type of training, upper body exercises such as plank jumps, clap pushups and medicine ball throws are all great ways to train explosively from head to toe.
There are numerous benefits to incorporating “plyo” training into your fitness routine. However, due to the intensity, plyometric workouts should be geared towards those individuals with a solid fitness base as they require maximal force. Beginners should start with progressive modifications to help them build toward full moves.
The term “plyometrics” generally refers to a type of exercise focusing specifically on fast and powerful movements. Traditionally, athletes use plyometrics for sports conditioning. These explosive and quick movements load the muscles and contract them in a rapid sequence. Plyometric training yields benefits such as injury prevention, power development, and improved sprint performance. Specifically, it enhances explosive strength, enabling athletes to jump higher, run faster, throw farther, hit harder, and even ski more efficiently. Plyometric training is a critical yet often overlooked component when aiming to enhance sports performance.
Keep in mind, though, form matters. Always.
Form matters because proper form during plyometric exercises reduces the risk of injury. Proper form also ensures that you are targeting the right muscle groups effectively as possible. Maintaining good form also allows for maximum power generation and overall performance improvement. Additionally, by focusing on correct form, you can achieve better results while minimizing strain on your joints and tendons. This is crucial for long-term health and fitness success.
It’s easy to make the connection that plyometric training will help power athletes in sports such as basketball, volleyball, and gymnastics. But can it help everyday fitness enthusiasts “up their game” so to speak?
The short answer is yes. Everyday athletes can see significant improvements in their physical fitness. Here are four ways that adding plyometric training to your fitness routine can benefit your everyday life.
4 Ways Plyometric Exercises Can Benefit Your Everyday Life
By adding plyometric training to your fitness routine, you can not only enhance athletic performance but also improve overall functional fitness for everyday life. Plyometric training is said to bridge the gap between speed and strength while increasing athletic performance. These explosive exercises can be done on the floor or, for more advanced training, with Plyo Boxes. The Plyo Boxes provide maximum stability and durability during intense training sessions and come in various heights.
Here are our top 4 ways that Plyometric exercises can improve your everyday.
1. Increased Agility & Coordination
Plyometric exercises require the whole body to work together in an explosive movement. As you work towards progressively more challenging workouts, you’ll see improvements in your overall ability to coordinate complex movements and agility as you engage multiple muscle groups simultaneously.
By repeatedly executing explosive movements such as jumps, bounds, and hops, plyometrics optimize the body’s ability to generate force quickly while maintaining control and balance. This not only strengthens muscles but also fine-tunes proprioception (the body’s awareness of its position in space), leading to improved coordination. Over time, consistent plyometric training refines agility.
The synchronization between muscles and nerves, results in quicker and more precise movements essential for athletic performance across various sports and activities. It also helps improve coordination, agility, and balance, which are essential components of athletic performance and injury prevention.
Why it matters?
Plyometric training holds significant importance for individuals engaged in various physical activities, whether it’s running, skiing, hiking, ultimate frisbee, or even pickleball. The incorporation of plyometrics into one’s fitness regimen can substantially elevate performance levels across a spectrum of sports and recreational pursuits. Enhanced footwork, a hallmark benefit of plyometric exercises, can revolutionize a trail running routine, enabling smoother navigation over rugged terrain and quicker responses to changing conditions. Moreover, the explosive power developed through plyometrics translates seamlessly into sports like basketball, where a strong vertical jump can mean the difference between a missed opportunity and a game-winning play during a weekend pick-up game. By honing agility and coordination through plyometric drills, athletes and enthusiasts alike can unlock their full potential and excel in their chosen physical endeavors, enriching their overall fitness experience and enjoyment.
2. Increased Cardiovascular Health and Muscle Strength
Plyometrics training focuses on increasing strength and proficiency of fast twitch muscle fibers, which helps build speed and power. In addition, plyometric exercises, especially when done in succession, can really get your heart rate up!
Furthermore, the cardiovascular benefits of plyometric exercises cannot be overstated. Engaging in plyometrics, particularly when performed in rapid succession, elevates heart rate and challenges the cardiovascular system, effectively providing a dual benefit of strength and cardiovascular conditioning. This synergistic effect is pivotal for overall physical well-being, as it enhances the efficiency of the heart and circulatory system, reducing the risk of heart disease and boosting endurance levels. Moreover, the strength gains derived from plyometric training serve as a protective mechanism against injuries, as robust musculature supports joint stability and resilience. By integrating plyometric exercises into a comprehensive fitness regimen, individuals not only cultivate a healthier body but also lay the groundwork for sustained athletic prowess and an enriched quality of life.
3. Boosted Metabolism
In addition to its cardiovascular benefits, plyometric training can significantly impact metabolism, leading to increased calorie expenditure both during and after workouts. The intense, explosive nature of plyometric exercises stimulates the body to burn calories at a heightened rate, promoting weight management and fat loss. Furthermore, the metabolic boost induced by plyometrics extends beyond the duration of the workout session. This phenomenon, known as excess post-exercise oxygen consumption (EPOC) or the “afterburn” effect, causes the body to continue burning calories at an elevated rate even after the workout is complete. Want to learn more about the benefits of High Intensity Workouts? Read this Post: Revitalize Your Fitness with a 20-Minute HIIT Workout for Max EPOC Effect.
This prolonged calorie burn is attributed to the body’s efforts to restore depleted oxygen levels, repair damaged muscle tissue, and regulate various physiological processes post-exercise. As a result, incorporating plyometric exercises into a fitness routine can effectively rev up metabolism, fostering greater calorie expenditure, facilitating weight loss or maintenance, and promoting overall metabolic health. Additionally, the cumulative effects of plyometric training on metabolism contribute to improved energy levels, endurance, and stamina, enhancing performance in both athletic endeavors and everyday activities.
4. Increased Fun.
Life is short. Mix it up. Capture the fun that jumping brought you in your childhood play. As kids, we never thought twice about running and jumping. Now, as an adult, our movements tend to be much less dynamic in everyday life. Plyometric exercises have the benefits we were able to get as kids. Skip, hop, and jump to mix a little fun with your fitness.
Plyometric Exercise to get you started!
There are endless possibilities of exercises that can be done using Plyo Boxes, such as hops, jumps for height, jumps for distance, speed, lateral movement, etc. Here are a few specific exercises to get you focused and started:
Go for depth!
- “The Vertical Depth Jump” is done by starting on the Plyo Box. Jump down and immediately jump up vertically on the floor, focusing on height. Repeat several times.
- “The Long Depth Jump” starts on the Plyo Box. Jump off landing on both feet and quickly jump as far as possible focusing on distance.
Try for multiples!
- “Jump Overs” start behind the low Plyo Boxes. Squat down and jump over the boxes with feet together using a double arm swing. Upon landing, immediately jump over the next Plyo Box (use about 3 low boxes of increasing height).
- “Box Jumps” start behind one Plyo Box. Jump onto the box and immediately back down to the same starting position. Repeat, jumping back and forth from the floor to the box as fast as possible.
Go lateral!
- “Box Lateral Jumps” start on top of the Plyo Box. Jump sideways down the side of the box. Jump back onto the Plyo Box and then jump down the other side. Jump back onto the box and repeat several times, moving side to side. Try to use both upper and lower body movements focusing on speed by keeping landings short.
- “Box Lateral Squats or Taps” start on top of a low Plyo Box. Tap or squat one foot to the side keeping weight over the box and opposite foot on top of the box. Repeat side to side focusing on speed, power, and depth in the squat if desired.
In conclusion, adding plyometric exercises to your fitness routine can yield impressive and transformative results. By incorporating explosive movements such as jumps, hops, and bounds, you can unlock an entirely new level of power, speed, agility, and overall athletic performance. The dynamic nature of plyometrics engages multiple muscle groups simultaneously, leading to enhanced strength and coordination. Whether you’re an athlete looking to improve your game or a fitness enthusiast seeking a fresh challenge, the benefits of plyometric training are undeniable. So, why wait? Embrace the thrill of plyometrics and elevate your workouts to achieve peak physical performance!
Keep Reading! Learn how to incorporate Plyometrics for the Everyday Athlete
