Plyometrics are advanced exercises using maximum power. Adding plyometrics to your training schedule will help with increasing power and speed while increasing your level of fitness. This style of training is typically used by athletes and should not be done by beginners. Complete plyometrics exercises one right after the other to gain an additional benefit of cardiovascular training.
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Burpees are a full-body workout. They challenge your chest, shoulders, arms, glutes, abs and legs. Start by standing with slightly bent knees. Drop to a squat position, with your hands on the floor in front of you. Once your hands are firmly on the floor, jump your feet back to a pushup position, keeping your abs tight and engaged. Jump your feet back to the squat position, then explode upward, jumping as high as possible. Land with softly bent knees and tight abs. Complete a total of 10 burpees consecutively without stopping.
Medicine Ball Slams
Slams engage your back, abs, arms, hips and glutes. Start by standing in front of a bare wall, holding a 5-pound medicine ball and standing with your feet about hip-width apart. Ensure that your knees are slightly bent and your abs are fully engaged. Raise the medicine ball up over your head -- without arching your back -- then quickly and forcefully throw it at the wall. The goal here is to catch the ball immediately as it rebounds off the floor. Repeat these steps for eight to 10 repetitions.
Tuck jumps help develop explosive power in your legs and abs. Start with your feet shoulder-width apart. Slightly bend your knees, and explode upward as high as you can. At the peak of your jump, quickly pull your knees up to your chest. Then begin to straighten your legs and land on the balls of your feet, with a slight bend in your knees. Repeat 10 tuck jumps consecutively without pausing between each one. Remember to exhale at the peak of each jump.
Jump squats will challenge the short-twitch muscle fibers in your quadriceps, hamstrings, glutes and calves. Stand with your feet about hip-width apart and your knees slightly bent. Squat down -- shifting your hips back -- until your thighs are parallel with the floor. Immediately jump upward, swinging your arms up over your head. Jump up as high as you can. When you land, land on the balls of your feet, slightly bend your knees and shift your hips back down into a squat. Complete 10 to 15 repetitions.