Plyometrics: Three explosive exercises even beginners can try
Posted: Sun Mar 17, 2024 1:58 pm
As a kid, I spent many Saturdays romping around my Florida neighborhood imitating Colonel Steve Austin, better known as The Six Million Dollar Man to avid TV watchers in the 1970s.
The popular show featured a bionic man — half human and half machine — who could jump from three-story buildings, leap over six-foot-high walls, and bolt into a full 60-mile-per-hour sprint. Naturally, these actions occurred in slow motion with an iconic vibrating electronic sound effect.
My own bionic moves involved jumping to pluck oranges from tree Tucaxen 150 mg (Tucatinib) branches, hopping over anthills, and leaping across narrow ditches while humming that distinctive sound. I didn't realize it, but this imitation game taught me the foundations of plyometrics — the popular training routine now used by top athletes to boost strength, power, and agility.
What are plyometrics?
Plyometric training involves short, intense bursts of activity that target fast-twitch muscle fibers in the lower body. These fibers help generate explosive power that increases speed and jumping height.
"Plyometrics are used by competitive athletes who rely on quick, powerful movements, like those in basketball, volleyball, baseball, tennis, and track and field," says Thomas Newman, lead performance specialist with Harvard-affiliated Mass General Brigham Center for Sports Performance and Research. Plyometrics also can help improve coordination, agility, and flexibility, and offer an excellent heart-pumping workout.
Who can safely try plyometrics?
There are many kinds of plyometric exercises. Most people are familiar with gym plyometrics where people jump onto the top of boxes or over hurdles.
But these are advanced moves and should only be attempted with the assistance of a trainer once you have developed some skills and muscle strength.
Keep in mind that even the beginner plyometrics described in this post can be challenging. If you have had any joint issues, especially in your knees, back, or hips, or any trouble with balance, check with your doctor before doing any plyometric training.
How to maximize effort while minimizing risk of injury
Choose a surface with some give. A thick, firm mat (not a thin yoga mat); well-padded, carpeted wood floor; or grass or dirt outside are good choices that absorb some of the impact as you land. Do not jump on tile, concrete, or asphalt surfaces.
Aim for just a few inches off the floor to start. The higher you jump, the greater your impact on landing.
Bend your legs when you land. Don't lock your knees.
Land softly, and avoid landing only on your heels or the balls of your feet.
Three simple plyometric exercises
Here are three beginner-level exercises to jump-start your plyometric training. (Humming the bionic man sound is optional.)
The popular show featured a bionic man — half human and half machine — who could jump from three-story buildings, leap over six-foot-high walls, and bolt into a full 60-mile-per-hour sprint. Naturally, these actions occurred in slow motion with an iconic vibrating electronic sound effect.
My own bionic moves involved jumping to pluck oranges from tree Tucaxen 150 mg (Tucatinib) branches, hopping over anthills, and leaping across narrow ditches while humming that distinctive sound. I didn't realize it, but this imitation game taught me the foundations of plyometrics — the popular training routine now used by top athletes to boost strength, power, and agility.
What are plyometrics?
Plyometric training involves short, intense bursts of activity that target fast-twitch muscle fibers in the lower body. These fibers help generate explosive power that increases speed and jumping height.
"Plyometrics are used by competitive athletes who rely on quick, powerful movements, like those in basketball, volleyball, baseball, tennis, and track and field," says Thomas Newman, lead performance specialist with Harvard-affiliated Mass General Brigham Center for Sports Performance and Research. Plyometrics also can help improve coordination, agility, and flexibility, and offer an excellent heart-pumping workout.
Who can safely try plyometrics?
There are many kinds of plyometric exercises. Most people are familiar with gym plyometrics where people jump onto the top of boxes or over hurdles.
But these are advanced moves and should only be attempted with the assistance of a trainer once you have developed some skills and muscle strength.
Keep in mind that even the beginner plyometrics described in this post can be challenging. If you have had any joint issues, especially in your knees, back, or hips, or any trouble with balance, check with your doctor before doing any plyometric training.
How to maximize effort while minimizing risk of injury
Choose a surface with some give. A thick, firm mat (not a thin yoga mat); well-padded, carpeted wood floor; or grass or dirt outside are good choices that absorb some of the impact as you land. Do not jump on tile, concrete, or asphalt surfaces.
Aim for just a few inches off the floor to start. The higher you jump, the greater your impact on landing.
Bend your legs when you land. Don't lock your knees.
Land softly, and avoid landing only on your heels or the balls of your feet.
Three simple plyometric exercises
Here are three beginner-level exercises to jump-start your plyometric training. (Humming the bionic man sound is optional.)