Every personal trainer understands that time-to-time variations are important in a client’s exercise plan to keep their fitness progressing. It also allows for more opportunities to work for each muscle group differently.
One form of exercise to consider while bringing variation to an exercise plan is introducing plyometrics. Plyometrics is any form of exercise or activity that is short, fast, and explosive, allowing you to generate maximum force in a particular group of muscles in the shortest period of time.
This type of training is beneficial for both athlete and non-athlete clients. Read on to know some tips and several plyometric exercises, worth a try to get you started.
General Plyometrics Tips For Beginners
Here are 5 common plyometrics tips, especially for beginners, to avoid any lingering soreness or even injury.
- Limit plyometrics to 1-2 times a week. Give yourself time to recover, and be sure you’re not having any soreness or pain long after your plyometrics sessions.
- Since plyometrics are the most explosive, fatiguing, draining exercises, consider performing them at the beginning of a workout. This way you get the most out of plyometric drills and still reduce your likelihood of injury.
- Practice plyometrics in front of a mirror if possible. This way, you’ll be able to check if you are maintaining a proper alignment. When you land from a jump, check that your knees stay over your toes and land with your feet flat on the floor without collapsing your upper body.
- Combine plyometrics with strength training, not with cardio. However, make sure you are not training the same muscle group with both plyometrics with strength training in a single day. For example, if you’re doing an upper-body plyometric workout, train your lower body with weights that day.
- Warm up first before your plyometrics drills and foam roll after. Five minutes of light jogging followed by five minutes of high knees, butt kicks, skipping, or side shuffling is enough before starting with plyometrics. After completing your whole workout session, go for foam rolling to prevent soreness.
5 Plyometric Exercises For Beginners
Here are some plyometric exercises to get you started.
Squat Jump
Squat jumps targets the lower body muscles including the glutes, hamstrings, calves, and quads, along with the core, upper body, and arm muscles.
To perform a squat jump, start by standing with your feet at shoulder width apart and bending your knees slightly. Lower your body into a deep squat position, engaging your quadriceps, glutes, and hamstrings. Then, explosively push through your legs to propel your body upward, lifting your feet several inches off the floor and fully extending your legs.
Double Leg Hop/Standing Broad Jump
The double leg hop (standing broad jump) is similar to the squat jump, except you jump forward instead of straight up, providing more stability and accuracy and optimizing body control for coordination improvement and safety.
To perform a double leg hop, start by sitting back into your hips, keeping your chest up and your eyes looking where you want to go. Maintain a neutral spine throughout the movement. Next, load your hips by shifting your weight onto your toes, then propel yourself forward with a jump.
Vertical, Horizontal, Vertical Jumps
Once you master squat jumps and double leg hops, combine these two to get vertical, horizontal, and vertical jumps. This is excellent for learning to manage and direct force (crucial for all areas of athletics, including running, playing recreational sports, or even just playing with children).
To perform vertical, horizontal, and vertical jumps, start tall and then lower your body by engaging your hips before jumping vertically. Land in an athletic position and jump forward (double leg hop), lower through the hips as you land the second time, and then jump vertically (squat jump).
Lateral Hop
The lateral hop targets your body, moving side-to-side. To perform the lateral hop, pick a leg to start with, lifting the other foot off the ground. Jump from your starting leg onto your other leg while staying on the line. Start with 60-70% of your maximum power to familiarize yourself with the movement, gradually increasing to full power while maintaining the lateral hop.
Single Leg Hop
Once you master the double leg hop/standing broad jump, try the single leg hop. To perform this plyometric drill, start by picking one leg and then engage the hip on that leg and jump forward. Keep your eyes and chest up to maintain balance and avoid bending too much at the waist. After the jump, land on both feet in an athletic position. Make sure you push yourself forward off the ground leg through your hip (engaging your hip) instead of swinging the off-leg to keep yourself in an athletic position.
The Shock Method To Increase Intensity
Over time, performing these plyometrics drills will become easier as your strength and power increase. And so, to continue with your progress, you’ll need to boost the intensity of the workout. One effective way is through the shock method, which combines jumps with drops to enhance power and further develop strength.
Depth Jump
Start by jumping off a box and landing on the floor. Allow your knees to do a deep bend upon landing, then do a vertical jump, trying to jump as high as you can.
Drop Jump
This jump also works with the same movements as a depth jump. The only difference is that you don’t let your knees bend as much upon landing, allowing for a faster rebound time.
Since these moves are more intense, go for more rest time between each rep and set for less fatigue and better explosive strength.
Conclusion
Plyometric training offers an effective and dynamic approach for beginners to enhance their athleticism, strength, and power. By incorporating explosive movements into a well-structured plan, you can gradually improve their muscle coordination, speed, and overall performance.
However, it’s crucial to start with foundational exercises, focus on proper form, and progress gradually to minimize the risk of injury. With consistency and patience, you’ll be able to reach your potential and reap the numerous benefits that plyometric training has to offer.
Author – Pankaj Narsian (INFS Faculty), Ankita Mondal (INFS Content Writer)
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