Archive for Plyometrics

Plyometrics Workouts

There are hundreds of information and videos about the plyometrics workouts on the internet. Finding the one that you can stick with and finding the one that will best work for you is quite a challenge. First and foremost, it is important that you know what you want. What are you working out for? What sports are you into? Similarly, it is necessary to know which part of your body that you think is weak and needs to be strengthened and trained.

Each athlete has his own different skill levels. Many plyometrics workouts are helpful and beneficial to an athlete’s varying skill sets. The fact is you do not need to be an athlete to do these workouts.

Like in everything else, practice makes perfect. Constant practice and performing plyometric exercises will help you find what workout best suits you.

And like everything else, safety always comes first. Plyometrics are intense exercises. Safety should always be put in mind. Otherwise, injuring yourself is very easy to do. You could break a bone or two, or even strain a muscle and over stretched a tendon or nerves.

Always start slowly and gradually. Be focused while performing an exercise in a controlled manner. Make sure that you do some stretching exercises first before you perform plyometric exercises. Keep in mind that every time you exercise or perform intense workout, your muscles will get hurt. It is important that you allow your muscles to heal by resting in between plyometric exercises. Doing plyo in alternating days is good enough for the muscles to heal.

These exercises are best performed in sets and repetitions. Three sets of ten or twelve repetitions and a minute or two in-between rests is very good for starters.

Lateral jumps, Power skipping, Plyometric push-ups, and tuck jumps are some of the examples of these kind of workouts.

Doing lateral jumps will teach you basic hip, knee & ankle stability by improved landing skills. It is also a good warming up exercise. You can do this by standing in an athletic position, hips pulled back with knees slightly bent. Jump side to side over a straight line. Do this for several repetitions. Make sure that your movements are controlled and at a steady pace. Another way of doing this is to stand next to an object. Jump over the object from the side. Immediately jump to the other side as soon as your feet touched the ground. Jump as fast as you can from side to side. That is the key to this exercise.

Power Skipping is another exercise you can incorporate in your program. This exercise is good for the entire body. You start this exercise by standing in perfect posture. Lift your left knee at the same time lifting your right arm moving forward. Do the opposite leg and arm as soon as your foot touches the ground. Try to lift your knees as high as you can.

In Plyometric push-ups, the upper body is exercised. The chest and arm muscles are trained in this workout. Since plyometric exercises involves fast movements at very short period of time, plyometric push-ups is a bit different from the regular push-ups that everyone is accustomed too. These push-ups involve a great amount of force applied to the ground while pushing your body up. You do this push-ups by assuming a regular push-up position with your back straight and palms flat on the ground. With a great amount of force, explode pushing your upper body up that your hands lift the ground. Repeat this motion several times as fast as you can.

There are several other exercise like Tuck Jumps Alternate Leg Bounding. Box Jumps. Vertical and Depth Jumps. Mixing these exercises and incorporated in your routine will let you achieve what you desire as an athlete. Keep in mind that when you perform these plyometrics workouts, you need to use an exercise mat or rubberized platform. Otherwise, you’ll end up aching more than you bargain for.

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