When folks hear the term “plyometrics,” they think jumping. While this isn’t wrong, it’s only one example of plyometric training. There are many movements and drills that can be termed plyometrics, but for an exercise to truly fit that label, there are a few factors to consider—specifically, force and time.
What Are Plyometrics?
“Plyometrics involves exerting maximum force in a short amount of time.”
This simple definition means these movements must be done with intensity and speed. That said, lazy jumps onto a box don’t equate to plyometric training. The goal with these explosive movements is to improve your power.
Where Do Plyometrics Fit into Your Workout?
Part of the routine: You could perform a strength movement like a squat, and then follow that up with explosive jump lunges. This method is known as “Contrast Training” or “Post Activation Potentiation.” This is when a muscle group is able to produce more force due to its recent contraction. Performing a heavy strength movement “turns on” the muscle and therefore, is more active and prepared for the explosive movement to follow.
Stand-alone section of a whole workout: Consider adding a separate plyometric section to your workout. For example, you could complete a dynamic warm-up, then two plyometric movements for three rounds and then move on to the strength training or cardio training you had planned.
Short interval workout: If you’re looking for a quick 15 to 20 minute full-body blast, you could put four to five plyometric exercises together into an efficient and effective routine.
Plyometric training is not just for the lower body. Here are three lower and three upper body movements that you could combine in a quick routine:
Plyo Routine
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A1. 1-Leg Elevated Split Squat Jumps
A2. Clap Pushups
*Perform 10 jumps (5 per leg), then 5 pushups
*Rest 30 to 60 seconds and repeat for three total rounds
B1. Skater Plyos
B2. Med Ball Rotational Throws
*Perform 10 jumps (5 per leg) and then 10 throws (5 per side)
*Rest 30 to 60 seconds and repeat for three total rounds
C1. Broad Jumps
C2. Med Ball Slams
*Perform 5 jumps and then 5 slams
*Rest 30 to 60 seconds and repeat for three total rounds
FIND:
Your Next RaceElevated Split Squat Jumps
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This is an excellent unilateral movement that will challenge both balance and strength. Begin by standing a couple feet in front of a bench or box. Reach one leg back to the bench and place the top of the foot on the bench.
Keeping your chest up and the front foot flat on the ground, lower yourself down until the back knee nears the ground. Next, explode up using your front leg and arms to jump the front leg off the ground.
FIND:
Your Next RaceClap Pushups
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Begin in a traditional pushup position. Be sure your hands are slightly wider than shoulder-width apart and your fingers are pointed out slightly (about 20 degrees). Your elbows should come out around 45 degrees relative to the body, and you should maintain a neutral spine position throughout the exercise.
Lower your body with control, and as you push back up, push dynamically, perform a clap and then land under control.
FIND:
Your Next RaceSkater Jumps
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Begin by pushing laterally off the outside leg. Land on the opposite leg and reach down to a target (ex: cone). Control the landing as you allow the inside leg to come behind the body without touching the ground. Perform the next rep by again pushing off the outside leg to return back to the start.
FIND:
Your Next RaceMed Ball Rotational Throws
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Facing perpendicular to a wall, bring the ball to the outside hip, rotate your torso to "load" the body and then explosively drive off your outside leg to rotate the body and throw the ball into the wall.
Catch the ball and bring it back to the hip to begin the next repetition.
FIND:
Your Next RaceRepeat Broad Jumps
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Standing hip-width distance apart, begin the movement by dropping down into a quarter squat and driving your arms down and back. Jump forward as far as you can by explosively throwing your arms out while extending your ankles, knees and hips at the same time. Focus on landing softly on the balls of your feet and use your momentum to go right into the next rep.
FIND:
Your Next RaceMed Ball Slams
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Start by bringing a med ball over your head by extending ankles, knees and hips. Next, drive the ball hard into the floor by using your arms, shoulders, back, hips and legs. Squat down, grab the ball and continue for the desired reps.
FIND:
Your Next Race
About the Author
Doug Balzarini, CSCS, MMA-CC
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