Plyometrics is a vigorous, high intensity form of exercise that is sometimes known as jump training. It involves explosive high-impact movements that "load" or stretch muscles before rapidly contracting them. Although some plyometric exercises are easier to complete than others, most challenge the body considerably, so it's best to get your doctor's approval before your participate in any workout program that include them.
Arms
Push-ups are a classic chest and arm exercise, and making them into a plyometric movement by adding a clap intensifies the activity level, gets your heart rate up and puts a greater amount of stress on your muscles. Begin in plank pose, with your back completely straight. Lower down into a push-up so that your elbows are bent at about 90 degrees. With an explosion of force, push your upper body off the ground, quickly clap your hands together and immediately lower back down into a push-up when you land to repeat the move.
Legs
A common plyometric exercise for the legs involves jumping up and down from a sturdy box or bench, which can be low to the ground or several feet high. Always begin from the floor when doing the movement. Lean down slightly and explode off the ground, landing as lightly as you can on the box or bench. Right after you land, lean down again and hop back to the ground, landing softly. Visualization cues can help you perform the movement effectively: think about your muscles as recoiling like springs after you land.
Midsection
To work your glutes and abs, try jump squats. Stand with your feet about shoulder width apart, heels pressed firmly into the ground. Lean down, bending at the knees, and explode upward in a jump. Land as softly as possible, immediately lowering back down into a squat and repeating the movement.
Chest and Back
Aside from clapping push-ups, which work the pectorals and other chest muscles, lateral jumps challenge upper body stabilization muscles when they are performed with proper form. A simple example is the side-to-side jump. To do it, lean down slightly and take an explosive jump to your right, landing softly on your right foot only. Lower your left foot slightly without touching it to the ground, and immediately jump back over to the left side, landing with the left foot. A variation on the exercise is to jump from side to side over a box.
Tips
The National Strength and Conditioning Association acknowledges that plyometrics can be dangerous and offers several tips for doing exercises safely, including using supportive shoes that absorb shock and resting for at least a full day between plyometric routines.
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