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Explosive Power: Leap into Plyometric Training



With 2024 being a leap year, we get a bonus day to move our bodies! There are so many great ways to move and gain fitness, but have you tried plyometric training yet?


Below are some great plyometric or jumping exercises to try, how to do them, and what benefits you can get from incorporating plyometrics into your routine.

What are Plyometrics?

Plyometrics are jumping exercises that require muscles to exert maximal force, in minimal time intervals. The goal of plyometrics is to increase power, speed, and strength.

Plyometrics are extremely effective, however, this does not mean more is better. Because of the force put on the body while jumping, it is suggested to train 2-3 times a week, with 3-6 sets of 2-5 repetitions.


Benefits of Plyometrics

• Plyometrics help to increase coordination by training the nervous system and can make movements more automatic during a workout, meaning you can think less and do more!

• Plyometrics can increase the overall power output of the muscles, with less energy consumption needed over time.

• Improved agility, or the ability to change directions quickly.

• Because of the force put on the body, plyometrics can help to strengthen bones and joints and prevent sprains.

Plyometric Exercises

Jump Squats

1. Stand with your feet shoulder-width apart and toes pointing outward slightly.

2. Bend your knees, hinging hips backward and down as if you were sitting in a chair. Pull your arms behind you with straight elbows.

3. Pushing through the heels, jump straight up, bring the arms forward bending at the elbows for more momentum.

4. Land with your knees slightly bent and return to a squat position, bring arms behind you again.

5. Repeat until your set is complete.

Skaters

1. Lean forward, jump to the right, bend your right knee slightly, and bring your left foot behind you with your left arm in front of you.

2. Jump to the left, bend your left knee slightly, and bring your right foot behind you with your right arm in front of you.

3. Repeat until the set is complete.

Burpees

1. Stand with your feet shoulder-width apart.

2. Squat and place your hands in front of your feet.

3. Jump back with both feet, or step back if you can’t jump, until your legs are fully extended, and your body is in a plank position.

4. Do a push-up, jump, or step forward to bring your feet towards your hands. Push through your heels to jump up and return to the starting position.

5. Repeat until the set is complete.

Jumping Jacks

1. Stand straight with your feet together and hands at your sides.

2. Jump up, spread your feet, and bring both arms out to the side and up above your head.

3. Jump up again, bringing your feet together and arms back down to your sides.

4. Repeat until the set is complete.

If you are new to exercise or have no muscle or joint issues, speak to a medical professional before including plyometric exercises in your routine.

If you have questions or want more tips on involving plyometrics in your workout, contact one of our Health & Fitness professionals today at personaltraining@heavensacademy.com


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