Ready to Jump Higher, Move Faster and Get Stronger? Let’s Talk Plyometrics

There are many different styles and types of fitness training that you can incorporate into your workout routine.

Beginners are generally familiar with cardio workouts such as running, indoor or outdoor cycling, elliptical machines, swimming and rowing. Then, there is resistance training, which usually involves lifting weights, but can also include resistance band exercises and bodyweight training.

Plyometrics are unique in that they combine cardio and strength training together, making them an efficient and effective workout. However, plyometrics are demanding and not necessarily safe or appropriate for beginners or individuals with injuries or certain health conditions.

Below, we’ve put together a basic plyometrics guide to help you decide if adding plyometric exercises to your workout routine is a good option to help you reach your fitness and health goals.

What Are Plyometrics?

Plyometrics are high-impact, explosive movements that typically involve jumping. Although there are many plyometric exercises, all plyometrics involve generating force within your tendons and muscles rapidly in order to jump, bound, hop, sprint or perform some type of explosive, high-impact movement.

Examples of plyometric exercises are box jumps, bounding or skipping, jumping rope, burpees, depth jumps, single-leg hops and jumping jacks.

A plyometric movement uses a physiological principle known as the stretch-shortening cycle. This involves loading the tendons and muscles as if they are a spring and then using that potential energy to rapidly generate high forces for explosive movements.

For example, if you are doing a jump squat, you begin the plyometric exercise by bending your knees and dorsiflexing your ankles. This stretches the stiff Achilles tendons like a stretched spring that wants to recoil.

Then, you press into the floor through the ball of your foot, causing the gastrocnemius (calf muscle) to contract and shorten. This uses the stored potential energy from the stretch to help you explode powerfully upward.

What are the benefits of plyometrics?

Here are some of the top benefits of plyometric exercises:

• Conditioning the cardiovascular system
• Training your anaerobic energy systems to produce ATP (energy) more efficiently
• Increasing explosive power, or the rate of force development
• Building muscle mass, particularly in fast-twitch muscle fibers
• Increasing muscular strength and force development
• Preventing musculoskeletal injuries, such as ACL tears, by strengthening the muscles, tendons, joints, connective tissues, improving neuromuscular coordination and biomechanics
• Improving agility and the ability to precisely coordinate not only your movements at large but also the positioning of your body in space
• Increasing metabolic rate after the workout through higher excess post-oxygen consumption (EPOC) due to the intensity of plyometric workouts
• Boosting athletic performance through factors such as increasing speed, power, strength, coordination and jumping ability
• Improving joint health and bone density
• Improving balance and reducing the risk of falling
• Increasing flexibility and range of motion
• Improving health-related physical fitness markers
• Burning calories and boosting metabolism

What are the best plyometrics for speed, strength and power?

The best plyometric exercises to add to your routine will depend on your fitness level and training goals. That said, here are some of the best plyometric exercises for power, strength and speed.

• Jumping jacks
• Jumping rope
• Single-leg hops
• Single-leg lateral jumps
• Box jumps
• Jump squats
• Burpees
• Rebounder (mini trampoline) jumps
• Tuck jumps
• Depth jumps
• Skaters
• Broad jumps (jumping forward as far as possible)
• High knees sprinting in place
• Bounding/skipping
• Clapping push-ups

Plyometrics tips for beginners

Plyometrics are challenging. Here are some tips for adding plyometrics to your routine:

• Consult your doctor if you have osteoporosis, arthritis or chronic injuries or illnesses. The high impact may not be suitable without professional guidance.
• Start slowly. Even if you are already active, plyometrics involve high-impact forces. Give your body time to get used to the impact. Doing too much too soon can increase the risk of injury.
• Focus on fewer reps and higher intensity. Don’t sacrifice the intensity by trying to do too many reps or sets. The goal should be to maximize explosive power.
• Start with movements you know. Jumping jacks, jumping rope and skipping are examples of plyometric exercises that you may already know how to do. Start with these familiar movements before adding advanced options like depth jumps and box jumps. This will allow you to build strength and refine your technique without having to focus so much on how to execute the exercise.
• Consider supplements. Plyometrics can be hard on the joints. Collagen supplements and glucosamine supplements may help keep your joints healthy for your workouts.
• Have fun. Plyometric movements can be a great way to add variety to your workout routine and feel like you’re playing while getting fit.