In their textbook "Exercise Physiology: Energy, Nutrition and Human Peroformance," Dr. William D. McArdle and Professors Frank I. Katch and Victor L. Katch define plyometrics as a type of aerobic exercise designed to challenge the way muscles contract. The goal of plyometrics is to cause the strongest muscle contraction in the shortest amount of time. Plyometrics help develop speed and strength through explosive, powerful movements, lots of jumping and using the body's own weight as resistance.
Tuck Jump
The tuck jump builds leg-strength, cardiovascular endurance and works the core. It relies on the quick push and pull of the legs and powerful burst of vertical jumps. Start with the feet directly under the hips. With a slight bend in the knee, jump up as high as possible, bringing the arms up while tucking the knees into the chest. Land with a slight bend in the knee and immediately jump up again and tuck the knees into the chest, engaging the core and keeping the torso stabilized. "Tuck jumps are one of the most foundational plyometric moves and is also one of the best moves to get your muscle fibers moving and heart pumping," says American College of Sports Medicine Certified Personal Trainer and professional mixed martial arts fighter Shelby Young.
Mountain Climbers
Mountain climbers work the full body, developing leg strength, working the arms and core and challenging the heart and lungs through quick bursts of movement that can be done anywhere, anytime. Begin in plank position, placing yourself in the basic push-up position. With the core engaged and hips and spine aligned, bring one foot in towards the chest, then the left. As the exercise gathers speed, the legs are challenged, the core is strengthened to keep the torso stable and the arms are developed to keep the upper body strong. "The best thing about plyometrics is that they can be done without any equipment, most moves work the entire body or big groups of muscles and that can be done anywhere," says Young. "Mountain climbers are so effective and they will get your heart rate up so fast and build a ton of strength and endurance."
Push-Up
One of the most basic exercise moves, the push-up is especially important in building upper body strength and working on the core. Begin with hands directly under the shoulders, the spine aligned with the hips and legs extended behind on the balls of the feet. Lower the body down, keeping the torso stabilized and bending the elbows outwards at a 90 degree angle. Lower until the chest is a couple inches above the floor and then push back up to starting position. "Push-ups are wonderful because they're so versatile and can be changed to work different muscles in different ways. They work the entire body as well, which is great," says Young.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM Certified Personal Trainer; Hampshire Hills Sports and Fitness Center; Milford, N.H.
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