What are Plyometrics?

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By. Niki Heeter, PT, DPT, ATC

Why Do Plyometrics?

Plyometric training is a form of exercise that focuses on speed and force to improve power. They require your body to exert your muscles to their maximum potential in short quick bursts. Plyometric exercises can improve your muscle strength, power, and endurance, as well as your body’s agility and balance. Plyometric exercises can help improve your physical performance and increase your ability to perform daily and sports-related activities.

5 Plyometric Exercises You Can Do at Home

Squat Jumps

To perform:

1. Start with feet shoulder-width apart.
2. Lower into a mini squat position by bending your knees and pushing your butt backward as if you are going to sit in a chair. Make sure your spine stays in a straight line and your chest stays lifted.
3. Place arms out in front of the chest
4. Jump straight up and swing your arms down and back next to your hips.
5. Land softly on both feet with a slight bend in the knees. This should be quiet.

Aim for 3 sets of 15 reps with several minutes, rest in between sets.

Squat Jump Plyometrics – 1

Squat Jump -2

Squat Jump -3

Burpees

To perform:

1. Stand with your feet shoulder-width apart with your weight in your heels, and your arms down at your side.
2. Perform a mini squat by pushing your hips backward and bending your knees.
3. Place your hands on the floor directly in front and on the inside of your feet.
4. Shift your weight forward onto your hands.
5. Jump your feet back to land softly on the balls of your feet in a plank position. Your body should form a straight line from your head to heels, keeping your spine straight
6. From this position perform a push-up and then return to a plank position.
7. Jump your feet forward so that they land just outside of your hands.
8. Jump up straight into the air and reach your arms overhead
9. Land softly and then lower back into a squat to start the next repetition.

Aim for 3 sets of 15 reps with several minutes, rest in between sets.

Burpees – 1

Burpees – 2

Burpees – 3

Burpees – 4

Burpees – 5

Tuck Jumps

To perform:

1. Start standing with your feet shoulder-width apart.
2. Bend knees and push hips backward. At the same time, extend your arms out at shoulder height, elbows bent with palms facing the floor.
3. Jump straight up, bringing your knees up to touch your hands.
4. Land softly back into a mini squat. Repeat.

Aim for 3 sets for 15 with several minutes, rest in between each set.

Tuck Jumps Plyometrics- 1

Tuck Jumps – 2

Tuck Jumps – 3

Tuck Jumps – 4

Medicine Ball Wall Chest Pass

To perform:

1. Stand up straight with knees slightly bent and core engaged about 3 ft from the wall.
2. Holding a medicine ball with both arms, extend arms to throw the ball against the wall.
3. Catch the ball as it returns off the wall and slowly control the ball back towards the chest. Repeat.

Aim to perform 3 sets of 20 with 1-minute rest breaks in between sets.

Medicine Ball Wall Chest Pass – 1

Medicine Ball Wall Chest Pass – 2

Medicine Ball Wall Chest Pass – 3

Medicine Ball Wall Chest Pass – 4

Clap Push Up

To perform:

1. Start in a push-up position with good spinal alignment.
2. Lower down into push up by bringing your chest towards the floor letting your elbows bend.
3. Pause
4. Explode off the ground by pushing through your hands
5. Clap hands together quickly in the air.
6. Once hands contact floor again, slowly lower chest back down to ground and repeat.

Aim to perform 3 sets of 5 with several minute, rest in between sets.

Clap Push Up Plyometrics- 1

Clap Push Up – 2

Clap Push Up – 3

Are Plyometrics Good for You?

Plyometric training is good for muscle growth and strength. They work best in combination with weight training. Plyometric exercises can also help improve your agility and explosiveness which is very important in athletes. Plyometric exercises are a great tool to incorporate into any workout routine.

Click to learn the importance of Taking a Rest Day.

When to Avoid Plyometrics

Plyometrics should not be performed if you are injured or are in your early phases of rehabilitation. Plyometric exercises add significant load and force through your muscles, tendons, and ligaments and need to be performed in later stages of rehabilitation or as part of a healthy workout routine. If you are wanting to add plyometric exercises into your workout routine, add them in slowly. Slowly increase the repetitions and sets of Plyometric exercises.

What is the Difference Between HIIT and Plyometrics?

HIIT stands for high-intensity interval training. Although there are some similarities, HIIT training differs from plyometric training. HIIT is a structured workout with intense bouts of exercise with short recovery periods. These exercises can vary significantly but may include plyometric in-nature exercises. Plyometric exercises are ones that involve explosive movements involving either your upper or lower body and sometimes a combination. These are generally performed with increased rest breaks to focus more on power.

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Related Articles:

• What is High Altitude Training?
• Infrared Sauna Workouts
• Football or Soccer Exercises

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