Plyometric exercises involve a slow lengthening of a muscle, followed by a quick contraction. This leads to an explosive movement pattern. According to the American Council on Exercise, plyometrics simulate sport motions and improve your muscular power). Due to their intensity, they also quickly elevate your heart rate and promote a high caloric expenditure. The best way to lose fat with plyometrics is to perform a series of them with short rest breaks in between.
Jump Squat
The jump squat, or squat jump, is a standard plyometric exercise that works the glutes, quadriceps, hamstrings and calves at the same time. The movement pattern with a jump squat is sport specific to basketball when you jump up and grab a rebound. Begin in a standing position with your feet shoulder-width apart and arms at your sides. Slowly lower yourself into a squat by bending your knees and stop when your thighs parallel the floor. Forcefully jump in the air and reach your arms high above your head. Carefully land on the balls of your feet and immediately repeat.
Lunge Jumps
Lunge jumps work the same muscles as squat jumps, but your legs are in a split stance. Start with your right foot forward and left foot behind you. Keeping your abs tight and back straight, bend both knees to 90 degrees as you lower yourself toward the floor. Quickly jump in the air and switch your leg position so your left is now forward and right is behind you. Land softly on the balls of your feet, lower yourself back down and continue to alternate back and forth with each jump.
Bounding
Bounding is a form of running that involves longer than normal strides. Start out jogging for a few strides, then forcefully jump off your right foot. When you do this, your goal is to go as high and far forward as possible. Land on your left foot and follow the same jumping pattern. Continue to forcefully propel yourself off of each foot for a series of repetitions.
Frog Jumps
Frog jumps require a big, open room, field or yard. Start out with your feet hip-width and arms resting at your sides. Slowly lower yourself into a squat and move your arms behind your body. Forcefully swing your arms forward and up as you jump into the air. Raise your arms as high as possible and try to get your body completely straight. Lightly land on the balls of your feet, lower yourself back into a squat and repeat. Continue to leap across the yard. The goal is to jump for distance, not height.
Slams
Medicine ball slams work the legs, glutes, abs, shoulders and back all at the same time. Stand with your feet slightly wider than shoulder-width apart and hold the medicine ball firmly in front of your chest. Quickly bend forward at the waist and push the ball back between your legs. Swing the ball in front of your body, then up overhead as you come to a standing position and arch your back. Your arms should be fully extended at this point. Forcefully throw the ball into the floor in front of your body in a chopping motion. Either run over and retrieve it, or catch it off the bounce and repeat.
Warning with Plyometrics
Plyometric exercises cause a lot of impact on your joints. If you have any pre-existing joint or spine issues, you should not attempt them. Even if you are in good health, get clearance from your doctor before attempting.
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