Spring Into Action With These 3 Plyometric Exercises!
Whether you’re chasing after someone’s lucky charms, or trying to lift a pot of gold found at the end of a rainbow, plyometric training can help you achieve your goals! Functional movements and athletic success depend on the proper function of the muscles involved and the speed at which these muscles may be used. This force-speed relationship is termed power. When performed correctly, plyometric exercise has been shown to improve power and muscular force. Plyometric exercises are considered advanced, as such it is important to have to proper foundation before engaging in these exercises. Plyometrics should be performed as an adjunct to one’s regular weight training and cardio routine. Beginners should not perform more than 80-100 contacts per session. This means, as a beginner, the maximum number of ground contacts in a workout should not exceed 100. As with all physical activity, a proper warm-up is a must! Marching, jogging, skipping, footwork drills, and lunging are all components of a good warm-up!
Here are 3 plyometric exercises to get you started!
- Squat Jump
- Start in a squatting position – feet shoulder width apart, toes angled out 30°, hinging from the hip, buttocks back, as if sitting down
- Explode from the hip, jumping up in the air from both legs
- Land, absorbing the shock with flexion of the hips, ankles and knees
- Immediately explode into the next jump
- Split Squat
- Start in a lunge position, ensure your front knee is not over your toes and your weight is on your front heel
- Jump into the air driving off of both legs
- Switch leg position in the air
- Land in a lunge position with the opposite leg forward
- Absorb the shock with flexion of the hips, knees, and ankles
- Stand with good posture
- Drop down into a push up position – make sure your core is firing and your back is neutral
- Perform a push up
- Hop up onto your feet
- Jump straight up in the air
As always, if you have any questions about plyometric exercises feel free to ask! Happy jumping!
Dr. Julia Callaghan, BSc (Hons), DC, CSCS,
ART®, Contemporary Medical Acupuncture
- Baechle, T., & Earle, R. (2008). Essentials of Strength Training and Conditioning. (3rd ed.). USA: NSCA