Plyometric workout can make you feel like a total badass. It will help you get stronger, but it will also help you get faster and more agile. You can't get these benefits from strength training alone. Therefore, it is essential to add other exercises to your routine. Keep reading to learn about some plyometric training tips and exercises.

What is a Plyometric Workout?

These exercises help you get stronger, last longer and move faster. It is a set of fast, powerful moves you can do at home or the gym. Jump training is another name for these. The upper and lower limbs can be trained with these exercises. Athletes and people who want to be their best physically do this training. It is a great way to add energy to a rehab or workout program, making muscle contractions happen faster and with more force.

Plyometric workouts are made up of different kinds of exercises. Pushups, squats, jumping, running, kicking, throwing, etc., are some plyometric exercises that are good for beginners. Plyometric is a great way to work out if you want to push yourself. But when you learn how to do it from a pro, you learn how to do it safely. If you are still in shape, you can add a few moves to your regular workout.

Best Plyometric Exercises

1. Jump Rope

It is one of the best plyometric exercises that challenge your heart and lungs in a big way. It can also be a part of your strength training, and it can help you get stronger and better at coordinating your muscles. It is a simple game you might have played as a kid. But it's essential to do it right because if you don't, you could hurt yourself. Use your wrists instead of your shoulders to swing the rope, and land on your heels instead of your toes. Keep your back straight and your core tight. It's not plyometric arm exercise, so keep your body and shoulders relaxed. Once you have the proper form, you can do many different things with a jump rope, like work on strength, endurance, and more.

2. Box Jumps

Box jumps are one plyometric exercise that can help you get stronger and more explosive. You can do up to 20 reps on a lower box as your stamina exercise. If you want more difficult plyometric exercises:

1. Choose ones with more sets, reps, and rest time between them.

2. Set up different-sized boxes in front of you to do these plyometric exercises for your legs.

3. Bend your knees and bring your arms in front of you.

4. Use this to push yourself up and jump onto the following box.

5. Land safely with your knees a little bent.

3. Jumping Jacks

The jumping jacks are a plyometric exercise that is easy to do and works well. These are some of the best plyometric exercises because they work every part of your body. Start this workout with your knees slightly bent and your legs apart. Now open the legs to the sides and the arms above the head. Close the legs and arms, then go back to the beginning. These are great plyometric exercises for the whole body because they work every part. It is also sometimes done as part of the plyometric arm exercises.

4. Burpees

These burpee workouts will help you get faster, more agile, stronger, and more explosive. To do this, squat down and put your hands on the ground. Next, jump your feet back and get into a plank position. Do a basic pushup and then go back to a plank. Then, jump forward onto your hands and squat down. Lastly, do a plyometric workout for your whole body by jumping as high as possible.

5. Jump Squats

These plyometric leg exercises improve vertical jump, strength, and agility. People who need to improve their high, vertical, and long jumps use this as a plyometric training exercise. To do this, stand with your feet about hip-width apart, bend your knees, and squat down. Now, tighten your core, hamstrings, glutes, and quads, and push your body up to stretch your legs. The feet should be just a few inches off the ground. Now that you have control, softly come back down into a squat. Do the same thing until you've done the required number of reps.

Also Read: Sled Training Program

Tips For Plyometric Exercises For Beginners

1. Warm-Up and Cool Down

You should always begin your workout with warm-up exercises to get your blood flowing to your muscles, regardless of the type of resistance training you are doing. To prepare your muscles and joints for jumping activities, dynamic stretching can be helpful. Make sure to cool down and practice static stretches to enhance flexibility and range of motion for your muscles while they are still warm after your workout is finished.

2. Increase Gradually

Once you know how to do it right, you can do plyometric twice a week, giving yourself 24 to 48 hours to recover between sessions. Don't forget to pay attention to what your body is telling you, and don't increase the intensity too quickly. You shouldn't add more reps to a plyometric exercise by more than five at a time.

3. Use Proper Form

When doing plyometric exercises, you must make the moves correctly to avoid getting hurt. For plyometric exercises, it is so important to use the correct form! Make sure you can do each repetition with good form. As a rule of thumb, you shouldn't try doing as many reps of a plyometric exercise as possible. Instead, do as many reps as you can without sacrificing your form.

Takeaway 

Plyometric workouts can help athletes improve their performance and help people who aren't athletes get fit. The above list of the best plyometric exercises can help you get faster, stronger, and quicker. When you start working out, you might want to work with a professional, lowering the chance of getting hurt and helping you learn the correct way to move. Even though plyometric exercises can be challenging, you may enjoy them and the results.

Frequently Asked Questions( FAQs)

Q1. How Many Times a Week should you do Plyometric Training?

With this in mind, we suggest you don't do more than three plyometric workouts per week so that you don't do too many reps and have enough time to recover between workouts.

Q2. How Long Should My Plyometric Workout Be?

In the past, the work period should be shorter, and the rest period should be longer if the movement is more fast-paced. The work phase can be as short as three reps or 10 seconds, and the rest phase can be as short as 20 seconds or as long as two minutes. Rest is essential for keeping your body and mind in good shape.

Also Read: Cardio Workouts For Weight Loss