Plyometric exercises will help you develop explosive strength and speed, improve endurance, strengthen joints and ligaments, and diversify your workouts.
Plyometric exercises – explosive force and speed
The muscle mass is of little use if it is needed only for the sake of appearance, and not for functionality. Many athletes have been doing the same exercises over the years with barbells, dumbbells, and fitness equipment. This leads to results, and it’s wonderful. But let’s consider this issue from a psychological point of view: a person who has begun to seriously engage in regular exercise, eat properly and work on his physical form (gain muscle mass), probably thinks that he immediately became much better physically prepared than he was before. However, this is not quite true. And at that moment when he enters a football field or stadium, elementary muscle strain or damage to his ligaments will quickly return him to reality.
Muscles are used to a monotonous load in the gym, because you have not developed other qualities. Therefore, a little plyometric (jumping) exercises will only benefit you.
To complete the jumps you must already have a certain physical base. Proceed to them only when you understand how often you need to train. If you are still a beginner, this article is not for you. Listed below are a few basic plyometric exercises that will improve your functionality and make your muscles work in a new way.
Plyo Box Exercises: Box Jumps
Properly performed jumping on a pedestal is a great way to train your entire body. It loads your legs in an explosive manner, which does not give any other strength exercise, including even squats. There are a few simple rules that should be followed for safety.
- Use the whole body: all muscle groups participate in the movement. This is the best way to learn to “explode.”
- Gently land on the box: make sure not to fall on it from top to bottom. If your knees bend more when they land, than when you lift them off the ground, then the cabinet is too tall for you.
- Take a step back from the box, not jump from it.
- Imagine that each repetition is a separate set: there is no need to rush anywhere. Only the jump itself should be sharp in this exercise.
Plyometrics For Runners – Plyo Running
Changing the direction of movement when jumping will benefit your muscles. Classical exercises in the gym do not provide such an explosive dynamic load. Performing long jumps involves extension in the hip joint and the work of the muscles of the back of the leg, and also improves coordination and control over the flexion of the knee joints. When performing this exercise, consider the following rules. Try to fully extend the leg with which you push off, and raise the knee of the front leg as high as possible. Do not forget about the work of the hands. The more you wave your arms, the more comfortable the trajectory you are moving. At first, do not try to conquer long distances or jump too high. Focus on sharpness and technique. Touching the earth should occur in a split second. Try not to hold your foot on the ground for a long time so that the “rebound” is instant. Perform a maximum of 16 steps in one set.
Polymetrics: Side To Side Jumping
If, in addition to the gym, you are also interested in playing sports, jumping from foot to foot in the side is the skill that will come in handy. Few strength exercises use the same load vector, with which the knee ligaments are perfectly strengthened. Follow these guidelines. Before focusing on the jump distance, think about how you will land. Land softly, extinguish all inertia, keep an eye on balance. It is very good if you can land on one leg and you do not need to put the second on the floor for support. Help yourself with your hands, as when running. When you land on your right foot, your left hand should be raised. When tearing yourself off the ground, opposite your pushing leg with your hand, help yourself maintain balance. Use different combinations. You can do side-jumping sets in only one direction, or alternate left and right jumps. You can stand still or gradually move forward.
Plyo Push Up: Benefits, How-To
This exercise is a great completion for training your chest to make your torso muscles work in an explosive manner. Often with this there is a lot more difficulty than with similar exercises on the legs. Chest and triceps are small muscle groups relative to the quadriceps, gluteus muscles and hip biceps, they get tired much faster. You will not be able to “explode” as much as possible in each repetition, so you need to especially focus on the technique. And one more thing: no need to clap in a jump. One incorrectly executed repetition, and you, not returning to the desired position with the necessary speed, risk breaking a finger or stretching the ligaments of the wrist. It’s not worth it. Let your hands come off the ground and return to the same point.
Remember that these exercises are not for beginners. If you are really massive physique, be sure to include these exercises in your arsenal. A large deadweight creates constant stress on the joints, no matter what you do, even during normal walking. No matter how much you lift in the gym, you always run the risk of injury if you do the exercises without observing the correct technique. And one more thing: never forget that you want to become more athletic, and not a professional athlete. The difference is huge, so doing extra efforts here is completely useless.