Summary
PLIOMETRY
There are four major categories of PLIOMETRY workouts, depending on the body areas targeted and whether or not additional load is present.
upper torso free of weight
Push-ups jumped
It’s an easy activity. Simply execute a standard push-up while maintaining enough momentum to lift your hands off the floor. You can begin by doing the push-ups while on your knees.
You can even lift your feet off the ground or simply clap once in the air if you find this exercise to be easy. You may strengthen your triceps, shoulders, and pecs by performing jump push-ups.
If you play fighting sports, ball, or racket sports, this is an excellent workout. It strengthens your throwing motion.
Jumping in turns Push-ups using a sphere
This is a better form of the traditional jumping push-ups. It entails doing push-up jumps from an unsteady foundation. Place one hand on the ball and the other on the ground when starting. Step slightly apart throughout the jump to allow you to interchange hands. Your left hand should land on the ball after the jump if it was on the ground before. Conversely, as well.
This exercise improves ball-catching skills in addition to producing the same effects as traditional leaping push-ups. It also aids in preserving equilibrium.
Draw-ups
This workout is very similar to a traditional pull-up. The idea is to trust your instinct to get up as soon as you feel like you’re falling. It strengthens the back specifically and goes well with push-ups. A supine grip can also help you build your biceps.
If you participate in an activity that uses the back muscles, this exercise is advised. These muscles provide support for the spinal column, which is subjected to various stresses and loads.
Lower body unloaded
Depth leap
This is an alternative to the foot-together jump. Starting high, as on a bench, is how it is done. You next have to jump from this height and immediately after your feet hit the ground, jump as high as you can again.
On arrival, it’s best to bend your legs gently to lessen the impact and store more elastic energy. However, you can also leap higher with bent legs.
You can use a jump box or another higher support point to improve your performance. After bouncing, you can additionally place a hurdle or other barrier to jump.
This is a full-body exercise program that targets and strengthens most leg muscles. It works well to maximize vertical rebound in volleyball or basketball.
Bend over and then leap squats or jumping jacks with your feet apart.
For this workout, you will squat, then jump without shifting your feet’s position. This activity requires speed; do not take your time once you land. But you have to sink low enough to begin to build up elasticity.
Use a dynamic bar, weighted vest, or dumbbells for advanced amateurs. Beginners should start with traditional squats performed extremely quickly.
It is recommended to use the jump rope as part of your warm-up. It’s true that this exercise helps to warm up nearly every muscle and joint. Nevertheless, during jump roping, the legs do not bend sufficiently.
It is advised that you perform plyometric jumps on one foot or with both feet together. Once you’ve mastered this motion, you can use the rope to leap sideways, backwards, and forwards.
Double under works well too. The objective is to complete one jump with two rapid rope spins. To get through the double rope turn, they make you be explosive and stay in the air for a considerable amount of time.
Jacks with jumps
For the first position, stand up. Next, jump while separating your feet and raising your arms above your head. Plan a second jump right away to return to the starting position without pausing. This is not a challenging workout. It can also be performed in the warm-up.
For this workout, there aren’t many bends. When your spread feet touch the ground, you can accompany it with a half-squat to make it an effective plyometric workout. Landing with your feet together also allows you to flex your legs. While it may appear simple from a muscle perspective, it is quite challenging from a balancing one.
This is a simple plyometric workout. It is composed of:
– leaping as far forward as possible while keeping both feet together,
– to execute the subsequent leap right away.
Even though this kind of jump is only used in athletics, it can be useful in other sports as well.
This workout helps you refine your jumps and speed while also strengthening your forward jumping abilities. It is ideal for all kind of sport.
This workout has a simple concept: with each swing, you press into the steps by raising your knees to a high position. By doing this, you can maximize your energy and speed for the subsequent jump.
This motion is comparable to the run-up to the high leap in athletics, for instance. For an athlete, it is an essential form of training. It is advised, therefore, for several hobbies as well that call for dynamic leaps. Football, volleyball, and basketball are included in this.
It involves jumping as far to one side as you can with linked feet, then jumping to the other. Typically, this jump is executed with the feet together. To be more effective, though, you should stand on one foot, leap as far as you can to the other side, and land with your other foot. Conversely, as well. Lateral jumps are a great way to maximize your explosiveness and enhance your lateral motions.
This workout is ideal for sports where quick reflexes are crucial on the court. Boxing and tennis are two examples.
This exercise is comparable to the jumping strides, however it is done on the spot. One leg should travel forward and the other back during a lunge. Lean forward and make a large step. Stop descending before the back knee contacts the ground and bend the supporting leg to a roughly 90° angle.
For the plyometric variation, jump with your legs in the backward position.
Is this your first time participating in this exercise? To start, give the traditional lunges a stronger effort.
One of the workouts that improves your balance and strengthens your support muscles is the jumping lunge. Players of football and tennis are advised to use them.
upper torso under load
Bench press with Dumbell
Raise the weighted dumbbell over your pectorals as you are lying on your back on a bench. Allow your pecs’ opposing strength to work in your favor. Don’t stop at the bottom of the descent for the plyometric version. Rather, go to the following step by utilizing the momentum.
This workout will help to develop your biceps, shoulders, and chest muscles. Additionally, it will enhance your percussion, momentum, and throwing ability.
For numerous sports, the plyometric variation of the bench press is ideal. Combat sports and ball sports are among them.
Maintaining a straight back, slant your torso slightly forward while standing. Reach out, pick up an Olympic barbell that is loaded or some dumbbells, and bring the bar down to your stomach. Recall that you should always execute the push-up with the bar at its lowest point.
\When performed in a supinated position, this exercise is very taxing on the muscles of the back, shoulders, and arms—particularly the biceps.
You can increase the force with which you throw and grab.
In addition to strengthening your back muscles, rowing will safeguard your spine.
This is a traditional strength training exercise where you sit with your chest straight and tipped back while you pull a barbell on a pulley. The motion is executed fluidly and without pausing.
This is a particular exercise that will assist you in strengthening your back muscles.
Compared to pull-ups, this workout is far more helpful because it takes less strength and provides superior stability compared to barbell rowing.
For novices, the prone pull-up is an excellent exercise. Top athletes can still benefit from it as well, as long as the right loads are applied.
Throwing medicine balls
Here, throwing at a high-up, reasonably-sized target is the goal. This will increase your throwing dexterity and explosiveness.
The medicine ball is heavy—many kilograms. For this reason, this exercise is ideal for increasing the arms’ and shoulders’ strength and endurance. This movement is devoted specifically to ball sports. However, leg presses are another effective way for boxers to transfer energy to their upper body.
Practice fast throws at a wall while standing near to it if you want to concentrate on your explosive strength. This is the position where you can perform a series of throws. This exercise has a significant effect on endurance when performed in longer sets.
low body weighted down
Bend over
This is an additional load version of the same exercise that is given in the unloaded workouts.
Calf.
To avoid undervaluing this area of your body, focus on your calves during your training by employing the same press equipment that you use for your thighs on your toes. Use light loads for this kind of training if you want to be energetic. The calf muscles are tiny and sometimes disregarded, but they are crucial for quick reflexes and forceful leaps. Working them is consequently necessary.
less emphasis on burpees
This exercise does not fall under any of the previously mentioned headings.
The best plyometric workout is hands down the Burpees. It fortifies every bodily part. To carry it out:
Commence in a standing posture,
Exert your legs into a squat,
– to assume a plank stance after landing the squat, place your hands on the ground and throw your feet far back.
proceed to perform a push-up,
– swiftly and briefly shift your feet back to the beginning position.
– Leap as high as you can while still in the squat position with your legs bent.
This is a well-liked and efficient workout for all sports because it targets the majority of the body’s muscular groups.
Our expert advice
Plyometric exercises are quite taxing on the body. It’s also a somewhat intricate training. Beginners are strictly discouraged from doing plyometrics because of the risk of injury from the rapid movements.
Advice: Before beginning the actual plyometrics, master the moves in both static and dynamic mode.
Plyometric training is quite taxing on the body, hence it is not advised to do it frequently. It is more than sufficient to work out twice a week, after which the drawbacks and exhaustion will surpass the gains.
Using short sets in plyometric activities is very crucial and advised. Keep in mind that each workout calls for a significant level of physical power. You’ll immediately experience tiredness after long sets, which will undoubtedly impact your form. It is important to keep in mind that in plyometrics, quality always comes before quantity.
Go for bodyweight training if you’re a newbie. It is less sudden and will allow you to become used to the rhythm set and activities.
Plyometric training should be discontinued at least two weeks before a competition. By doing this, your body will have an opportunity to rebuild its strength and become more effective and available on the big day.
Another thing to remember is that warming up before plyometric workouts is crucial. Because they are quick and forceful, sprains or other, more serious injuries can happen at any time, particularly if the muscles aren’t warmed up enough.
Stretching is necessary to maximize muscular flexibility since plyometric exercises depend on it. However, exercise caution since stretching exercises can exacerbate microtears in the muscles brought on by training; avoid stretching right before or right after a workout. Additionally, keep in mind that stretching is a quick procedure.
To sum up
There is still no perfect plyometric regimen in place. It is your responsibility to choose training plans and routines that are appropriate for your level of physical fitness and your chosen sports. As you gain experience, you may even modify and create new workouts.
To strengthen and train every region of the body, a fullbody workout is also advised. There will be more rewarding improvement all around. Thus, choose workouts that will allow you to target your legs, back, and pecs. Jumping squats, jumping pull-ups, and jumping push-ups are the finest workouts in this category. Remember the cardiovascular system as well; split running is one workout that might help you maximize it.