Take your training to new heights: Plyometric Training

Are you trying to bring your fitness to the next level? Have you heard of plyometrics? They are explosive exercises used to train for speed, endurance and strength.

Plyometric exercises stress your muscles to their maximum potential in short bursts. They take fundamental exercises (like squats) and add a jumping or lateral movement component to them. They build your muscle strength and endurance (similar to weight/resistance based training), but by adding a speed component (like quick jumps and hops), plyometric exercises also train power (power = force x speed).

Because of the intensity and the higher impact of plyometric training, it is important to start small and gradually increase the intensity to avoid any injuries. If you are currently rehabbing a lower body injury or have a concern (like back and knee pain), it is best to consult a physiotherapist or personal trainer before drastically changing your current routine. You can also try some of these lower body exercises if you are looking for a lower impact routine.

If you would like to give plyometric exercises a try, we have put together a basic 12 minute workout for you to start with. One important tip, absorb the shock when jumping! Just like a cat, you want to land quietly when jumping or hopping to minimize abnormal stress in your lower body.

Warm up:

Jog on the spot 1 minute

High knees 1 minute

Ramp up:

For each of the following exercises, repeat as many times as you can for 30 seconds, then rest for 30 seconds before moving onto the next. Once you are at the end of the set, rest for 2 minutes then repeat the entire set again.

Squat jumps

· Start in a good squat position with your feet shoulder width apart

· Jump and land in squat position, then repeat

Lateral bounds

· Load your jumping side, then jump explosively as far as possible to the side

· Use your arms to assist the movement

· Try to land softly

· Repeat immediately by jumping off the other leg to return to the starting position

Burpees

· Jump and reach up with your hands

· Upon landing, drop down onto your hands in a high plank position and perform a push-up

· Get back up onto your feet and repeat

Cool down:

Jumping jacks 1 minute

Jog on the spot 1 minute

If you have any questions or concerns, feel free to contact us! If you feel like this workout is too easy or too hard and want a new regimen to train your body to its full potential, book with us and we can help you #movebetter.