Plyometric workouts use explosive movements to develop speed, agility, strength and stamina. Performing plyometric exercises involves using maximum force in short bursts to stimulate muscle development without putting on bulky size. Endurance athletes can improve performance by incorporating plyometric movements into their training programs.
Squat Jumps
Squat jumps develop the quadriceps, hamstrings, calves and glutes. Stand with the feet shoulder-width apart. Sit your hips back until the thighs are parallel with the ground. Explode up and jump straight into the air. Return to the squat position. Repeat the motion for four sets of 20 repetitions.
Box Jumps
Box jumps recruit the thighs and glutes while strengthening the core muscles. Stand in front of an aerobic step with your feet spaced shoulder-width apart. Lower your hips down toward the ground until your knees are bent at 90 degrees. Jump up and land on the step in a squat position. Jump back down off of the step and land with your knees slightly bent. Return to the starting position. Repeat for four sets of 20 repetitions.
Tuck Jumps
Tuck jumps activate the glutes, quadriceps and hamstrings while focusing on the calves and hip flexors. Stand with your feet together and arms extended at chest level. Explode up while tucking your knees into the chest. Land on the balls of your feet and quickly rebound up, repeating the movement. Perform four sets of 20 repetitions.
Single-Leg Hops
Performing single-leg hops builds muscle in the lower body while improving speed. Stand on your right leg with the left foot elevated behind you. Hop on the right foot while quickly traveling forward for 20 repetitions. Switch legs and perform the exercise for 20 repetitions on the left leg. Repeat for four sets of 20 repetitions on each leg.
References
- Bodybuilding.com; Circuit Plyometrics for Serious Athletes; Rudy Sleiman
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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