The plyometrics routine in P90X aims to increase your speed and explosiveness. This routine is especially useful if you play sports that involve running and turning such as football, basketball and soccer. All the exercises in the plyometrics routine involve some form of jumping or squatting. You should complete the plyometrics on the second day of each week, with the exception of recovery weeks. Performing these exercises on a yoga mat places less stress on your knees.
Jump Squat and Run-Stance Squat
The jump squat is the first exercise in the plyometrics routine. To perform, place your feet shoulder-distance apart, slowly get down into a squat position and then quickly jump up as high as you can. Repeat this exercises for 30 seconds. The run-stance squat begins in a run pose, as if you were about to begin a race. Squat down in this position four times, then jump. After you complete four jumps, reverse your position so you are facing the other way. Repeat for 30 seconds.
Airborne Heisman and Swing Kick
The airborne Heisman begins with your feet together. Jump sideways and then immediately bring your knee up to your chest. Repeat the exercise, but bring up the opposite knee when you land. Perform this exercise for 30 seconds. To perform the swing kick, stand behind a chair and kick one leg over the chair, and then the other leg. Strive for a controlled speed. If you cannot kick your leg over the chair, try to go as high as you can with both legs. Execute for 60 seconds.
Squat Reach Jump and Run-Stance Squat Switch Pick-Up
Perform a squat and then immediately jump as high as you can while you reach towards the ceiling to complete a squat reach jump. Repeat this exercise for 30 seconds. The run-stance squat switch pick-up exercise is the same as the run-stance squat except that instead of switching position after every four squats, you jump up and switch positions after every single squat. You should execute this exercise for 30 seconds.
Double Airborne Heisman and Circle Run
This is the same as the airborne Heisman, only you perform two lateral jumps instead of one before bringing your knee up. Repeat for 30 seconds. To perform the circle run exercise, run around in a circle while keeping your shoulders and head as steady as you can. Run for 30 seconds clockwise, then 30 seconds counterclockwise.
Leapfrog Squat and Twist Combo
To perform the leapfrog squat, move into a squat position and, while in the squat position, take two large leaps forward and then two large leaps backward. Repeat for 30 seconds. To perform the twist combo, jump up and twist your knees toward the right. Repeat and twist your knee to the left. Repeat this exercise for 60 seconds.
Rock Star Hop and Gap Jump
The rock star hop exercise is the same as the jump knee tuck, but instead of bringing your knees to your chest, attempt to bring your feet to your rear end. Repeat for 30 seconds. The gap jump exercise requires a lot of space. To execute, leap forward as far as you can, using your arms to help. Repeat for 30 seconds.
Squat Jack and Military March
To do the squat jack, perform jumping jacks, but begin and end in the squat position and with your hands behind your head. Repeat this for 30 seconds. To perform the military march, march in place for 60 seconds without bending your knees or elbows. Try to raise your arms and legs as high as you can.
Lateral Leapfrog Squat and Monster Truck Tire
The lateral leapfrog exercise is the same as the leapfrog squat, but you jump from left to right instead of forward and backward. Repeat 30 seconds as well. To do the monster truck tire, start by standing on one foot, take four large jumps forward, then four large jumps backward. Switch feet and repeat the exercises. Do this for 30 seconds.
Hot Foot
Jump on one foot towards the four cardinal directions. Jump east, then west, then north, then south all on the same foot. Repeat for 30 seconds, then switch feet and repeat for another 30 seconds.
References
- "P90X Extreme Home Fitness: Fitness Guide"; Beachbody; 2009
- "P90X Worksheet"; Beachbody; 2009
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