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5 plyometric exercises that you can include in your training

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5 plyometric exercises that you can include in your training
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Plyometric exercises are exercises in which the muscles work at the limit over short intervals of time, with the purpose of increasing power (speed-strength). This training is based on learning to move a muscle from its extension to its contraction in an explosive way. Plyometric exercises are eminently used by athletes, especially in martial arts, runners and jumpers, with the goal of progressing their performance in exactly the same way as athletes who play basketball, tennis, badminton, volleyball or squash.

Below, we will suggest a list of the best plyometric exercises for your legs, which will help you to activate your whole body and work on the different muscle groups that make it up.

The best plyometric exercises to work on strength and endurance

As we have previously quoted, plyometric exercises teach us to be careful to the limit over a short period of time. To achieve this, each exercise must be carried out quickly with maximum force and speed. A good way to work on these exercises would be to do between three and six sets of three to six repetitions. The precise number depends on the exercise you are doing. Whether you want to lose weight at home or you prefer to strengthen the muscles of your abdomen and legs, now we are going to show you a series of plyometric exercises that will be very useful for working on your lower body:

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1. Front jump to box

This exercise is one of the most used in plyometrics because it is really useful to increase our vertical jump power. Strengthens your quadriceps and buttocks, essential for jumping. Find out how to make a jump front to back next:

  1. Place a heavy box in front of you
  2. Put yourself in the final position of a squat and jump into the box using the force of your lower body, accompanying you with your arms.
  3. Land on the box adopting exactly the same situation you were in before you jumped.
  4. Get out of the box and repeat the exercise

Performs three sets of ten repetitions.

2. Side-jump to box

This exercise requires the muscles to contract differently. This is advantageous because, in most cases, athletes not only jump in front of each other but also sideways when they play their respective sport.

Jacob Lund Shutterstock

3. Alternate Side Jump

Like side jumps on a box, this plyometric exercise helps us to thrive on lateral jumping ability and strength. It also strengthens the calves and ankles. This movement is more centered on a rapid movement of feet. Make a note of the steps for an alternate side-jump:

  1. Place a weight-bearing weight bar on the floor so that it does not move.
  2. Jumps from one side of the bar to the other alternately
  3. Remember to jump with your feet together and your knees semiflexed.

It makes three series of fifteen repetitions.

4. Wide jumps

This kind of plyometric exercise strengthens our legs, as it is not about taking a first step or starting to run. We start the exercise in an initial situation precisely the same as the first exercise, and then we jump in front of the face as much as we can using the muscles of the quadriceps and buttocks.

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It makes three series of fifteen repetitions.

5. Skater’s jump

This plyometric exercise helps us to improve the strength and power of the quadriceps and buttocks. They also put the entire load on one leg, which helps balance and reduces the tendency to use the strong leg during jumping exercises. These are the steps you must follow to make the skater jump:

  1. Sit in a squatting position, with your feet together and most of your weight on your right leg.
  2. Jump with your right foot facing the other side.
  3. Land gently with your left leg and move your right leg face back.
  4. Repeat the movement with your opposite leg.

Performs three sets of ten repetitions.

The ideal way to do plyometric exercises is to have the help of a personal trainer who adapts the routine to your needs and explains how to do the movements correctly and without putting your muscles and joints at risk.



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