Are you curious about plyometric training? Do you want to know more what’s the fuss is all about? Then today you’re in the right place.
In this post, I’ll try to explain the concept of plyometric training in simple terms as well share with you a list of my favorite plyo exercises you should be doing on a regular basis.
Let’s get started
Plyometric Training Explained
Plyometric training consists of explosive exercises that involve powerful rapid stretching and contracting of the muscles.
Most of the exercises tend to be fast and powerful movements that start with a muscle lengthening—or eccentric—action and is immediately followed by a muscle-shortening—or concentric—action.
The purpose of plyo training is to maximize muscle contractions, quickly, which boosts the output of muscle power.
It’s the perfect training technique to add to your program routine if you’re looking to take your work out up a notch. Performing plyo exercises boost muscular power, which translates to faster running times, and higher jumps. That’s a bunch of good things if you ask me.
1. Box Jumps
Assume an athletic position with your feet shoulder-width apart at a comfortable distance from a sturdy box (12 to 24 inches height).
Get a steady platform; assume a squat position. And with your feet shoulder-width apart, jump onto the box, landing gently on your feet. Then jump down right away to your starting position. Aim for 10-12 reps. Do four sets.
Assume an athletic position, feet shoulder-width apart, at an easy distance from the box. Next, once you’re ready to jump, drop into quarter squat, then extend your hips, swing your arms and push your feet through the group and jump onto the box.
Squat down, then explode up by swinging your arms and pushing your feet through the floor to propel yourself onto the box.
Make sure you’re landing as softly and quietly as possible with feet hip-width apart.
Last up, stand tall on the box and carefully jumps down to starting position.
2. Skier Jumps
While activating your core, thigh, and gluteal muscles, jump your feet toward the outer side of the right arm (keeping the feet together), hop back to the starting position, then jump the feet into the left side.
Continue jumping in and out from side to side as fast as possible for one full minute to complete one set.
3. Lateral Plyo Jumps
To improve your agility and explosive power, do the lateral plyometric jumps (and other plyometric exercises such box jumps, jump knee tucks, lateral leapfrog squats, and hurdle jumps)
Start with a short box or a step next to you that you can clear in one lateral jump. Dip into a squat position and quickly explode upward and sideways to the left over the box and land gently on both feet. Immediately squat down and push upward and back to the starting position.
4. Weighted Box Jumps
Stand in front of a sturdy jump box or a weight bench while holding a dumbbell in each hand by the sides.
Next, lower into a quarter squat, then jump off with both feet and land softly with bent knees on top of the box, then come to a standing position.
Last up, step down slowly, and jump back again as fast as possible while keeping good form.
5. Single Leg Lateral Jumps
Start by standing on the side of a hurdle or a cone, then stand on one leg with the knee slightly bent. Next, jump to hop sideways over the cone. As soon as you land on the other side, instantly jump back to the starting position.
Keep hopping back and forth while engaging your core and pushing explosively from the legs.
6. Jump Squats
Assume a squat position with the hands on the side or overhead. Next, explosively jump up as high as possible while thrusting the hands straight up overhead
Land softly with s slight bend in the knees—just like when you land a jump in snowboarding to complete one rep.
7. Plyometric Push-up
Begin by assuming a regular pushup position on a well-padded mat or carpet, arms fully extended, hands around shoulder width and body in a straight line from head to toe.
Set up in the standard push-up position on a well-padded carpet or exercise mat. Next, perform a push-up, but explode off the ground enough for their hands to come off the floor and clap midair.
Next, lower the chest to the ground, then push up explosively with enough force for the hands to come off the floor and catch some air, then land softly.
Once you hit the floor, have them go immediately into the next push-up, exploding up again as hard as possible.
As soon as you hit the floor, go immediately into the next rep
8. Plyometric Lunges
Assumes an athletic position, then lunge forward with the left leg.
Next, while keeping the back flat and core braced, explosively jump up as high as possible, switching leg position midair and landing with the right leg in a forward lunge.
Hold for a moment, then – jump up again and back to starting position to complete one rep.
Do 12 to 16 jumps to complete one set. Aim for five sets.
9. Frog Jumps
Stand tall, feet hip-width apart, then squat down while keeping your back upright, head u. Then jump into the air, raising your knees as high as possible.
Aim for 10-12 reps to complete one rep.
10. Squat Jumps
Stand as tall as you can with feet spread shoulder-width apart, and lower back naturally arched.
Next, lower about halfway down and then explosively jump up in the air by pushing as hard as possible through the ankles, knees, and hips. Land on your feet as quiet as possible, which requires a lot of control, then immediately squat down and jump again for the next rep.
11. Alternating Split Lunges
Assume a split lunge position with the right foot forward, and the left knee is almost touching the ground.
Next, while keeping the shoulders pulled back and back flat, jump as high as possible, scissoring the legs mid-air, and landing in a lunge with the left leg forward.
Then, explode back up and switch feet position, ending up with the right leg forward again. That’s one rep
Continue by alternating legs as fast as possible with good form.
Perform 12 reps to complete one set.
12. Lateral Hops
Begin by standing on the left foot with the left knee slightly bent and right foot an inch or two off the ground. Next, jump off the left leg and move laterally to the right.
Land on the right foot and bring the left foot behind the right, pause for a moment, and then immediately hop back off to the left, landing on the left foot. That’s one rep. Do 12 to 16 reps to complete one set.