Most local fitness centers offer plyometrics classes, and some at-home programs, like P90X, even include plyometrics as part of a regular exercise routine. There are workouts designed to help you build lower-body muscles, upper-body muscles and muscle groups used in specific sports and athletic events.
How Does Plyometrics Work?
Plyometrics works by contracting muscles more forcefully through stretching and contracting the muscles quickly. Each exercise consists of three phases. The first is the pre-stretch, where the elastic energy of muscles is stored and produced. The second phase is the amortization phase. This is the transition from stretching to contracting. Your power comes from this phase, so the shorter the transition is, the more power you will have. The third phase is the muscle contraction. This is when you use a muscle to perform an athletic move. So basically, plyometrics is the act of quickly stretching, contracting and flexing the muscles to help strengthen and improve your abilities.
Lower-Body Workouts
Plyometrics are well known for improving the muscles in the lower body. Here are two different workouts you can try.
Perform squat jumps, beginning with your feet on the ground, shoulder-width apart. With your arms flexed at a 90-degree angle, lower your body until your thighs are parallel with the floor. Immediately after lowering your body, explode vertically while driving your arms upward. Do not hesitate while squatting. Keep the motion fluid and explosive. Explode upward and land on both feet. Rest for a few seconds and repeat the exercise.
For the jump to box exercise, stand facing an exercise box with your feet a little wider than hip-width apart. In one fluid motion, lower your body into a semi-squatting position and explode up onto the box. Land on the box with both feet softly, then slowly step down and repeat the exercise.
Upper-Body Workouts
Plyometrics can help train and build the muscles of your upper body as well. Here are two workouts you can try.
Overhead throws require the use of a medicine ball and a wall. Stand with one foot in front of the other and slightly bend your knees. In one quick motion, raise the medicine ball over your head and throw it forcefully against the wall. Catch it on the rebound bounce, rest for a few seconds and repeat. Perform the routine fluidly, with no stops or hesitations.
Plyometric push-ups are similar to normal push-ups. Start off in the push-up position. Lower yourself down to the ground and explode upward until your hands leave the floor. Catch your fall with both hands on the floor and lower yourself down into the push-up position again. Rest for a few seconds and repeat. Keep the routine explosive and fluid.
Increasing Your Vertical Jump
According to www.sport-fitness-advisor.com, a combination of weight training and plyometric training is the best way to improve your vertical jump. If you regularly compete in sports that require the ability to jump, then adding plyometrics to your regular workout routine could give you an edge. Do not only focus on your lower body when trying to improve your vertical jump, however. Plyometric exercises that work on upper body can also help your vertical jump; 10 percent of your jumping ability comes from the use of your arms.
Plyometrics for Sports
Plyometrics is especially good as part of a training routine for many sports. Most sporting activities require actions like jumping, kicking or punching. By training your muscles to be more explosive, you can gain an edge of your opponents. Plyometrics also keeps you speedy and lightweight because the exercise do not add bulk to your muscles like weight-training programs do. Plyometrics are recommended for sports that require jumping like basketball and volleyball. Athletes in sports that require punching and kicking like martial arts and boxing can benefit from a regular plyometric routine. It could also be helpful in sports like soccer and for kickers in football.
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