Plyometrics

PLIO = more METRIC = measurement

Strength  & Speed Workouts

We’ve all heard of them, but do you do them on a regular basis? Plyos are an amazing way to burn fat and are one of my favorite methods of exercise (because you can really feel the burn!). I used to do tons of plyometric exercises with the small workout group I was teaching back in Virginia and I know they would tell you how great they felt the day after doing them

Plyometric workouts develop strength and speed. Many athletes do plyos because the power attained from doing these exercises facilitates higher jumps, safer landings, and stronger/quicker upper body movements. Coaches make sure to use this method on their players to improve power and prevent injuries, so why shouldn’t you perform these as well? You don’t have to be an athlete to benefit from these exercises.

There are some things you need to know before beginning a plyometric regimen.  You need adequate strength and balance to accurately perform these. I’ll explain some of the basic exercises to start with.

1. Two Legged Jumps (Squat Jumps)

This is a great one to start with. It will take you through the motions and get you comfortable with how plyometrics work. This is also one exercise that has a ton of variability. Once you have mastered the basic squat jump you can then move onto more advanced techniques like jumping up onto a box and then stepping back down (which will eventually lead to jumping back down). Again when you are comfortable with the full movement, jumping up and down from the box, you can then start jumping up and then to the side of the box, or from side to side up onto the box and down to the other side. Start with a box of low height and slowly increase it each week.

2. Plyometric Lunges

Once you have learned how to do a lunge properly you can up the intensity by making it a plyo lunge. I  recommend being very comfortable with stationary and walking lunges before moving onto the plyo lunge.

3.  Plyometric Pushups

These are similar to regular push-ups and are a great workout for your upper-body muscles and your core strength. Instead of pushing yourself back up slowly you explode up by pushing off the floor causing your arms and upper body to leave the ground by a few inches. Catch yourself and repeat!

4. Medicine Ball Throws/Slams/Tosses

Upper body plyometric drills allow you to attain maximum power. Opposite of barbells and dumbells, you can use medicine balls which can be released into the air. You can thrown them to the side, slam them down, overhead toss it, etc.

Just like all other exercises make sure you warm up, stretch, and have proper form when performing these exercises. If you skip out on any of these things you can easily injure yourself.