Lifting
Plyometrics aren’t just for elite athletes. Plyometrics are for everybody. For you, your mom, your brother, your bff, your friend's aunts cousin. Everybody. If you want to stay strong and agile for health and longevity, your strength training program should include plyometric training. So, what is plyometric training? What are the benefits? Who are plyometrics for? How does a beginner start? And, how can you integrate plyometrics into your training?
Want to take the guesswork out of your training? Join our hybrid training program, Sustainably Fit, to ease into jumping, bounding, and hopping, so you can stay fit for life.
Plyometrics are powerful, explosive movements like jumping, bounding, and hopping. These exercises recruit your fast-twitch muscle fibers to help you quickly produce force. Plyometrics train the stretch shortening cycle (SSC). The stretch shortening cycle comprises of three parts:
1. Eccentric, when the muscles and tendons are stretched and lengthened.
2. Amortization, when there’s a quick transition from the muscles in a lengthened position to a shortened position. Otherwise described as the time when muscles and tendons generate force and elastic energy is stored.
3. Concentric, when muscles and tendons quickly shorten, releasing the stored elastic energy.
The SSC is neuromuscular and can be trained to increase efficiency and performance through explosive and powerful movements.
If you haven’t done these types of exercises before, you have likely seen videos of advanced and elite athletes performing them as part of their warm up or even as their main event (such as the long jump in track and field). Although this might have been the way you were initially introduced to plyometrics, there are several other powerful and explosive exercises that you can start doing today without having prior plyometric experience. Keep reading to learn more.
The benefits of plyometrics go beyond the ability of jumping higher or further. Plyometrics play an important role in your overall health and longevity. Consider the following benefits when integrating plyometric training in your program:
1. Explosive strength
2. Speed and agility
3. Improved athleticism and performance
4. Improved neuromuscular efficiency and power output
5. Enhanced balance and stability
6. Increased bone density
7. Enhanced functional movement
8. Increased strength of muscles, tendons, and ligaments
These are all benefits you can have access to regardless of your fitness level.
As mentioned earlier, plyometrics have often been deemed as a category of exercise for elite athletes only. This is far from the truth. All levels of trainees and athletes can and should implement regular plyometric training in their program. Of course, let’s meet you where you are in your training and not attempt a 40-inch box jump when you haven’t yet jumped onto an 8-inch step, but understand that everyone has an entry point. Let’s take a look at some beginner plyometric exercises.
Below is a list of six beginner plyometric exercises with how-to explanations and YouTube videos to consider adding to your training program. All of these exercises and more can be found in our hybrid training programs.
1. Squat Jumps
Why you might do them as a beginner:
Squatting is one of the main movements present in most people's training programs. Squats are functional and adaptable to help meet you where you are. Since this is a fairly universal exercise, it can be a great entry point to plyometric training by adding a little hop.
How to:
- Start with your feet between hip- and shoulder-width apart with toes slightly angled out.
- Lower down into a squat by bending at the knees, sitting back into your glutes, and keeping knees in line with your second and third toes.
- Explosively press up through your glutes and quads to jump up.
- When you return to the ground, immediately return to the squat position to keep the momentum going.
2. Skaters
Why you might do them as a beginner:
It’s important to train the body to move laterally. You are constantly moving in a forward motion, but you know how curbs sometimes sneak up on you out of nowhere. Practicing side to side jumps prepares you for resisting falls and improves your balance.
How to:
- Hop to the side with one foot and the other foot will follow behind.
- Whichever foot is behind, the same arm will follow.
- Keep the toes of the planted foot forward.
- Alternate sides and perform at a quick and controlled pace.
3. Pogo Hops
Why you might do them as a beginner:
Pogo Hops are a great entry point to plyometrics because you can make the hop as big or small as you want as you learn how to move explosively. If running is something you would like to work toward in your future, being able to do the single leg version of these before hitting the pavement or trails is a good goal.
How to:
- Start with your feet directly underneath your hips.
- Hop by pushing through the balls of your feet and explosively pop up.
4. Box Jumps
Why you might do them as a beginner:
Box Jumps are common in multiple types of training, such as CrossFit, bootcamps, and HIIT classes. Box Jumps can be progressed more easily by starting with a 45 lb bumper plate on the ground and increasing height over time, making it a beginner-friendly exercise.
How to:
- Place the appropriate sized box or step in front of you.
- Lower down into a partial squat.
- Use the power from your legs to jump on top of the box with both feet at the same time.
- Your whole foot should be on the box.
- Step one foot down at a time to get off of the box.
5. Incline Plyo Push Ups
Why you might do them as a beginner:
Surprise! Not all plyometrics are leg based. Your upper body can and should be a part of your plyometric training. Even if you are new to push ups, Incline Plyo Push Ups can be done at a high incline and adjusted as needed.
How to:
- Get into a push-up position on a bench, step, or box by placing your wrists just outside your shoulders with your body in a high plank position.
- Lower your chest down toward the bench while keeping your elbows tucked behind you or at a 45-60-degree angle.
- Explosively press up through your chest and triceps, so your hands come up off the bench.
- Keep your core engaged throughout the entire exercise.
6. Drop Jumps
Why you might do them as a beginner:
Drop Jumps can be helpful to learn how to absorb force. This is another exercise that can be easily adapted to meet you where you are by using a 45 lb plate to start and then increase the height over time.
How to:
- Start by standing on a box or step.
- Drop off the box without jumping down.
- Immediately when you land on the ground, spring up into a vertical jump.
The beginner exercises listed above are all excellent options as you are starting out. As you get more comfortable with jumping, bounding, and hopping, begin integrating unilateral versions of these exercises. For example: Single-Leg Pogo Hops. Unilateral versions will be of a challenge, but can be beneficial for those who regularly participate in activities such as running, hiking, pickleball, basketball, soccer or other sports recreationally.
Plyometrics are included in all of our hybrid training programs and are present year round so you can continue to progress throughout all phases of training. Although some workouts may include more powerful and explosive exercises than others, most of the time plyometric exercises are found at the beginning of our programs. Since plyos require more neurological capacity, performing them at the beginning of your workout is smart so you can get the most of your jumps, bounds, and hops. Just think: if you do box jumps at the end of your workout after you have worked hard for the last 45 minutes, it will be tougher to generate power and progress when you have already taxed your central nervous system (CNS). This goes for completing strength training before cardiovascular training, too, but that’s a topic for another post.
To start, consider performing 1-3 plyometric exercises per week at the beginning of your strength training workout. After your warm up, of course.
Depending on the exercise and the purpose, plyometrics are generally programmed for 4-8 reps.
Give yourself 2-3 minutes rest in between each set to ensure you are getting the most out of your power training.
As with anything fitness, always meet yourself where you are. Similar to strength training, there are many ways you can progress a plyometric exercise, so start small and consistent.
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