What Are Plyometrics?
Before I get into some of the key workouts for plyometric training, let's find out what plyometrics are in the first place. There are a lot of different exercises that can fall under plyometrics, but they all involve fast, explosive transitions from one location to another.
These workouts are specifically designed to improve:
- Speed
- Reflexes
- Muscle strength
- Agility
- Power
The point of plyometrics is to stretch out the muscle before the contraction to create the maximum force possible. When you jump, the contraction is the quick, snapping force in your thighs and hamstrings that propels you into the air. In plyometrics you would stretch those muscles to their limit first by squatting before exploding into the air.
A proper plyometric program should be intense, yet properly supervised. If you find yourself incredibly fatigued during these exercises stop because it's possible to injure yourself.
How to Land in a Plyometric Exercise
When you are landing from your jumping squats and other exercises for athletes, come down on the ball of the foot, right up by the toes, and then allow your foot to roll down to the heel as your weight comes to rest.
If you're doing a set in quick succession, you may not even touch your heels to the ground at all.
Failing to do this will jar your heels and shins, which can quickly develop into a serious injury. By landing on the balls of your feet you give yourself a cushion to gradually slow your downward momentum.
Plyometric Exercises for Athletes – Squat Jumps
You're probably already familiar with the squat jump, but did you know that it has all the necessary ingredients to boost your athletic performance on the field? When you squat down, you stretch your thigh muscles as far as they can go. This gives extra spring when you leap into the air, and gives them extra strength conditioning.
Start in a standing position with your feet slightly outside shoulder length.
In one fluid motion, squat down so that your hips are just below your knees and then jump into the air.
Keep your legs straight in the air, and when you land (on the balls of your feet), absorb your downward energy by going directly into a squat again.
At the bottom of the squat, jump, and repeat.
One squat and one jump is one rep.
Start out with 3 sets of 10 reps.
Plyometric Exercises for Athletes – Lateral Jump Squats
For the lateral jump squat, we're going to do the same thing as the jump squat, except this time we're going to jump sideways each time.
Stand next to a cone (or similar object for reference) and start by squatting. When you jump, leap sideways to land on the other side of the cone.
On that side, land in a squat and jump again going the other direction over the cone.
Each time you land in the starting spot is one rep (ie one over, one back).
Start out with 3 sets of 6 reps.
If you want to really push yourself, choose a taller object to jump over as you get better, such as a park bench or a cement divider.
Plyometric Exercises for Athletes – Table Jump Squat
For this we use the same techniques as the last two exercises, but include a picnic table (or bench). Make sure the table can support your full weight, then stand directly in front of it.
Do a jump squat, jumping forward to land on the table top.
Do a jump squat off the table, jumping backwards to land in your starting position.
Each time you land in the starting position is one rep.
Start out with 3 sets of 6 reps.
Plyometric Exercises for Athletes – Plyometric Pushups
Plyometric pushups are a fantastic way to build explosive arm power. If you're in any sport that requires you to throw a ball, this exercise will allow you to gain precision and raw strength.
The concept is the same as a military pushup (clap pushup).
Get into the pushup position, arms slightly outside of shoulder width.
Go down, then explode upwards so your hands leave the floor. If you want to impress people, you can clap in the middle, but it's not necessary.
Perform 3 sets of 10 reps each.
Note: Please perform these exercises at your own risk. Always consult your doctor before undergoing any type of new workout routine. I am not a fitness instructor, I simply explain the exercises that I do. I am not responsible for any injuries as a result of these workouts.
Have fun!
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