Make sure you have the strength, flexibility, and mobility to perform these exercises, especially in your ankles, knees, and hips. Core, lower back, and leg strength are also important. Many plyometric exercises are full-body exercises. They help tone the body by engaging lots of different muscles.

Connective tissue is strengthened and you can increase resiliency and elasticity. Plyometrics can be used by nonathletes to promote general fitness, which can help you in your daily activities.

Using correct alignment and form can help prevent strain and injury. Do a minute warmup before doing plyometrics to loosen and warm up your body. Follow each session with a cooldown. Yin yoga may be the perfect complement to a plyometric workout since yin yoga benefits the connective tissue and joints.

You may consider doing a yin yoga session on your rest days. These exercises require strong ligaments and tendons since they can cause stress to the joints. Slowly add plyometric exercises to your routine, starting with basic, lower-intensity moves before moving into more challenging movements.

If you find that plyometric training is too intense, consider trying out a different method of exercise. It may be beneficial to have at least a few one-on-one or group sessions to help you get started. Proper form is essential in order to ensure safety.

Talk to your doctor before starting any new exercise program. This is especially important if you have any medical concerns, injuries, or take any medications. Plyometric exercises can help improve athletic performance in athletes and develop physical fitness in nonathletes.

Plyometrics increase speed, power, and quickness. The exercises use a lot of force and require a lot of strength, mobility, and flexibility. This requires you to be relatively physically fit before beginning them. This reduces the risk of injury and allows you to learn proper form and technique.

While plyometric exercises can be challenging, you just may enjoy the experience as well as the results. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Many health experts recommend a combination of aerobic and anaerobic exercises.

Understanding how these affect your body can help you create your own…. Jumping jacks are a type of plyometrics, which is a combination of aerobic exercise and resistance work.

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How to Do 8 Different Plyometric Exercises. Medically reviewed by Daniel Bubnis, M. This ability to generate maximal force can be transformed into sport-specific power in sports like martial arts , soccer, tennis , basketball and athletics.

This is achieved through plyometric exercises that repeatedly stimulate the elasticity of muscles with movements that mimic the chosen sport. Plyometrics are often used by athletes to develop power for their chosen sport, and a lot has been written about how to accomplish this, but few people realize how important plyometrics can be in aiding injury prevention.

Essentially, plyometric exercises force the muscle to contract rapidly from a full stretch position. This is the position in which muscles tend to be at their weakest point.

By conditioning the muscle at its weakest point, full stretch it is better prepared to handle this type of stress in a real or game environment. Most injury rehabilitation programs fail to realize that an eccentric muscle contraction can be up to three times more forceful than a concentric muscle contraction.

This is why plyometric exercises are important in the final stage of rehabilitation, to condition the muscles to handle the added strain of eccentric contractions. Neglecting this final stage of the rehabilitation process can often lead to re-injury, because the muscles have not been conditioned to cope with the added force of eccentric muscle contractions.

There has been little research done into formulating best practices for plyometric training. Plyometric exercises should only be done by fit individuals under supervision to avoid any risk of injury. Good physical strength and flexibility are required to cope with the powerful forces that are generated during plyometric workouts.

Minimum strength requirements before doing plyometrics vary depending on the intensity of the plyometric workouts. The following examples provide a general recommendation of what is required before commencing plyometric training.

Little research has been done to either confirm or deny any increased risk of injury through plyometric training. However, even though plyometrics is not inherently dangerous, there is an increase in the level of stress on joints and muscle tissue from repeated, highly focused and intense movements shock and tension drills.

This has lead to the proposal of some safety guidelines including the following. While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program. You'll get clear photographs and 44 video demonstrations of unique stretches for every major muscle group in your body.

Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Make sure you warm-up before attempting any of the plyometric examples below and take extra care to follow the precautions in the section above. Below are three lower body plyometric exercises and three upper body plyometric exercises.

Example 1. Squat Jumps Stand with feet apart at shoulder width. Flex your trunk slightly forward keeping the back straight in a neutral position. Lower your body until your thighs are parallel to the ground. Immediately explode vertically upwards driving your arms up extend the ankles to their maximum range before takeoff.

Minimize the transition phase the time between dipping down and immediately jumping up. Land on both feet and then repeat for the number of prescribed repetitions. Example 2. Jump to Box Face the box standing with feet apart at slightly wider than hip width.

Dip down into a semi-squat position before immediately jumping onto the box. Land gently on the box. Step back down, or jump back carefully. Repeat for the number of prescribed repetitions. Example 3. Lateral Jump to Box Face side on to the box with feet apart at slightly wider than hip width.

Example 4. Overhead Throws Stand with knees slightly bent and feet placed about shoulder width apart. Hold a medicine ball behind the head before forcefully throwing it forward into the wall or at a partner.

Minimize the transition phase the time between pulling the ball back and starting the throw. Catch the ball on the rebound from the wall or partner and repeat according to the number of prescribed repetitions. Example 5.

Over Back Toss Stand with feet apart at slightly wider than hip width with a partner standing about 10 to 15 yards behind you. Grasp the medicine ball with both hands and dip down into a semi-squat position.

Immediately explode upwards by generating power in your legs and extending the entire body to throw the ball up over the body. Throw the ball as far as you can behind you.

Catch the ball on the rebound from your partner and repeat according to the number of prescribed repetitions. About the Author : Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru.

Amazon author page has listed his books on five Best-Seller lists. Google cites over , references to him and his work on the internet. And satisfied customers from countries have sent 1,'s of verified customer reviews.

If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy. Disclaimer : The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice.

Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. Facebook Twitter Instagram LinkedIn YouTube. Plyometric Training Examples for Maximum Power.

by Brad Walker First Published May 9, Updated February 14, What is Plyometric Training? In the simplest of terms: Plyometrics are exercises that involve a jumping or explosive movement.

A plyometric contraction involves three consecutive phases. Eccentric Phase — a rapid muscle lengthening movement Amortization Phase — a short resting phase Concentric Phase — an explosive muscle shortening movement.

The Benefits of Plyometric Training Muscular power and muscular strength are not the same thing. Plyometrics train an athlete to apply a set amount of force in the shortest period of time.

Plyometrics converts maximal strength into fast, powerful and explosive movements.

This exercise improves your agility, strength, and stability. This exercise helps to increase your speed and jumping height. There are many benefits to doing plyometric exercises. Since they require little to no equipment, they can be done anytime, anywhere. Plyometric training increases muscle strength, which allows you to run faster, jump higher, and change direction quickly.

They improve performance in any sport that involves running, jumping, or kicking. This provides excellent results in strengthening muscles while improving agility, stability, and balance. These combined benefits allow your muscles to work more quickly and efficiently.

Plyometrics tone the entire body, burn calories , and improve cardiovascular health. They also boost your stamina and metabolism. In addition, plyometric exercises rapidly stretch your muscles, allowing you to move more efficiently. While this is good for increasing force, you must use caution since it can increase stress and injury.

At the same time, doing plyometric exercises correctly has been shown to help prevent injury. Make sure you have the strength, flexibility, and mobility to perform these exercises, especially in your ankles, knees, and hips. Core, lower back, and leg strength are also important.

Many plyometric exercises are full-body exercises. They help tone the body by engaging lots of different muscles. Connective tissue is strengthened and you can increase resiliency and elasticity. Plyometrics can be used by nonathletes to promote general fitness, which can help you in your daily activities.

Using correct alignment and form can help prevent strain and injury. Do a minute warmup before doing plyometrics to loosen and warm up your body. Follow each session with a cooldown.

Yin yoga may be the perfect complement to a plyometric workout since yin yoga benefits the connective tissue and joints. You may consider doing a yin yoga session on your rest days. These exercises require strong ligaments and tendons since they can cause stress to the joints. Slowly add plyometric exercises to your routine, starting with basic, lower-intensity moves before moving into more challenging movements.

If you find that plyometric training is too intense, consider trying out a different method of exercise. It may be beneficial to have at least a few one-on-one or group sessions to help you get started. Proper form is essential in order to ensure safety. Talk to your doctor before starting any new exercise program.

This is especially important if you have any medical concerns, injuries, or take any medications. Plyometric exercises can help improve athletic performance in athletes and develop physical fitness in nonathletes.

Plyometrics increase speed, power, and quickness. The Benefits of Plyometric Training Muscular power and muscular strength are not the same thing.

Plyometrics train an athlete to apply a set amount of force in the shortest period of time. Plyometrics converts maximal strength into fast, powerful and explosive movements.

Plyometric movements, or drills, are applied as sport-specific power by mimicking the movement patterns of the sport, which enables the athlete to run faster, hit harder, throw farther, react quicker, etc.

Why are Plyometric Exercises Important for Injury Prevention? Why are Plyometric Exercises Important for Injury Rehabilitation? Precautions and Safety Guidelines There has been little research done into formulating best practices for plyometric training.

Individuals should be able to perform 1 squat of 1. Use only low intensity, low volume and unstructured plyometrics drills for prepubescent children to prevent any potential damage to their epiphyseal plates that have yet to close.

Use only low intensity and low volume plyometrics drills, with caution, for athletes over pounds kg. Athletes must be well-conditioned and have good levels of physical strength, flexibility and proprioception inherent body awareness before commencing plyometric training.

Proprioception is a vital part of balance, coordination and agility, which are also required for safe plyometric workouts. Athletes must be instructed on the proper techniques before commencing any plyometric exercise such as proper landing techniques.

Plyometrics workouts should be performed under supervision. Athletes should be fresh and free of injury before performing any plyometric exercise. Landing surfaces should be shock absorbing for depth jumps such as gymnastics rubber mats, suspended floors or grass.

Hard surfaces should never be used. Adequately warm-up before a plyometric workout. Good flexibility helps prevent injury and enhances the stretch shortening cycle.

Want to Improve Your Flexibility? Do away with stiff, tight muscles and joints; Improve your freedom of movement; Get rid of injuries, aches and pains; Improve your sporting performance; and Take your flexibility to the next level. Click here to improve your flexibility! Examples of Plyometric Exercises Make sure you warm-up before attempting any of the plyometric examples below and take extra care to follow the precautions in the section above.

Example 6. Slams Stand with feet shoulder width apart with knees slightly bent. Hold a medicine ball back behind your head. Throw the ball as hard as possible down into the ground. Catch the ball on the rebound and repeat for number of prescribed repetitions.

Research and References Beachle, T. Earle, R. Essentials of Strength Training and Conditioning , 3rd Edition ISBN: Bedoya, A. Miltenberger, M. Lopez, R. Plyometric training effects on athletic performance in youth soccer athletes: a systematic review.

Markovic, G. Does plyometric training improve vertical jump height? A meta-analytical review. British Journal of Sports Medicine , 41 6 , Spurrs, R. Murphy, A. Watsford, M.

The effect of plyometric training on distance running performance. European Journal of Applied Physiology , 89 1 , Keep in mind that even the beginner plyometrics described in this post can be challenging.

If you have had any joint issues, especially in your knees, back, or hips, or any trouble with balance , check with your doctor before doing any plyometric training. Here are three beginner-level exercises to jump-start your plyometric training.

Humming the bionic man sound is optional. Stand tall with your feet together. Shift your weight onto your right foot and leap as far as possible to your left, landing with your left foot followed by your right one.

Repeat, hopping to your right.