Jump into Plyometric Training
April 19, 2010
The first documented plyometric training originated from Soviet coaches. It was developed in the middle of the last century with the main purpose of increasing the rate of force for highly competitive athletes. Plyometric training is not a type of training used to get into shape. Researchers recommend weight training for about 6 weeks consistently before beginning a plyometric training routine.
Plyos, consist of a variety of jumping, bounding, rebounding, sprinting, and hopping. This is an anaerobic activity, which means it is done without oxygen. One round can be done in a time frame of 5-60 seconds. The rest and recovery time in between is longer because of the intensity, approximately two to three minutes, or until the heart rate returns to slightly above normal.
Some of my favorite plyometric exercises are step-ups, pop squats, and lunge jumps. Step-ups can be considered a bounding exercise. These can be done on a bench or a step. The exercise begins with one foot on the top of the bench. The other pushes off of the floor as the leg on the bench extends to a straight leg, and then the bottom foot returns quickly to the floor and repeats. This exercise can be done for time or for repetitions. Repeat this on the other leg. Depending on your condition, you can immediately begin the second leg, or if you need to take a short rest in between legs, you may do so.
Pop squats are both a rebounding and a jumping exercise. This is one of my favorites because it feels so great on the glutes. Begin with your legs wider than shoulder width and the toes may be slightly turned out, 45 degrees or less. Bend the knees to begin the jump and then explode as high as you can and land with your feet together. Then immediately jump your feet out to the start position. Continue to repeat this for either repetitions or time.
Lunge jumps are also a rebounding and a jumping exercise. Begin in a lunge position. After descending, jump as high as possible while switching the feet, land with the other foot forward and descend into the lunge. Immediately jump from the low lunge position into a high jump switching the feet. This exercise can be done for repetitions or for time. Be sure to allow recovery time in between.
Plyometrics are a great conditioning exercise for those who have been training. They can take you to another level. Enjoy the challenge and the new addition into your workout and see how the body changes both internally and externally.
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