Reached a plateau? Bored with your current routine? Want to kick it up a notch? Then it’s time to challenge yourself with plyometrics.
Plyometrics used to be called jump training and plyo workouts boost muscle power, strength, balance and agility. There is no better way to train for a sport or activity that requires explosive movements and everyone can benefit from plyometric training.
For any activity that involves running or jumping — just about every sport — incorporating plyometric movements into your routine will take your performance to the next level.
Fair warning though: plyometric training is very demanding. If you’re not very active right now, you might want to start with a basic fitness program to avoid injury. Ease yourself into a plyo routine gradually.
Warm Up
Complete two sets of each of the following in circuit fashion.
- 12 walking lunges
- 20 jumping jacks
Workout
Complete 3 sets of each of the following in a circuit.
1. Broad Jumps
- Start in squat position.
- Swing your arms and jump as far and high as possible.
- Land in a squat position to cushion your landing.
- Immediately take off into the next jump.
- Continue for 10 jumps, turn around repeat for another 10 jumps.
- For an extra challenge, finish each set of jumps more quickly than the last.
2. Jump 180
- Stand with feet wider than shoulder width.
- Push your hips back into a squat position.
- Come out of the squat jumping as high as possible into the air rotating 180 degrees.
- Land in a squat.
- Repeat 10 times, changing directions each time.
3. Push-Up Box Jump
- Set up a secure platform at knee height.
- Start in a push-up position facing the platfrom; explode up onto your feet and down into a squat.
- From the squat position, jump onto the platform, swinging your arms to get the most height on your jump.
- Jump lightly down and back to a push-up position.
- Repeat 10 times.
4. Calf Jumps
- Set up an ankle-high secure platform.
- Stand on the balls of your feet with heels lifted off the ground.
- Quickly jump on and off the platform 12 times.
