7 Plyometric Exercises to Build Power Quickly
1. Jumping Jacks: A simple yet effective exercise for building strength and jumping ability.
It helps in developing balance, coordination, agility and speed.
2. Plank: An excellent way to build up your core strength and endurance.
You will feel better after doing it regularly!
3. Wall Sit: A great way to strengthen your abs and lower back muscles!
4. Ring Dips: These are very useful for building muscle mass and burning calories!
5. Kettlebell Swings: They work your arms, shoulders, chest and back at the same time!
6. Step Ups: A good way to develop your upper body strength and flexibility!
7. Box Jumps: Great way to increase your jumping abilities!
How to do Plyometrics?
There are many ways to perform plyometrics. You can either follow the instructions of your trainer or refer to an online resource.
You can also get a plyometrics workout schedule from your trainer or plan one yourself as per your experience and fitness level.
But no matter what program you choose, you need to remember that quality is better than quantity. You have got to put in some high-intensity efforts for getting the best out of plyometric exercises!
Some Precautions to Remember:
While plyometrics are generally safe when done under the supervision of a trainer or coach, you need to take a few precautions.
If you are a beginner, start with these exercises slowly and gradually increase your speed and intensity as your muscles get stronger.
Plyometrics are not recommended if you have a history of joint problems, medical issues, or any other disabilities.
If you feel any kind of pain while performing these exercises, stop immediately.
Where Should I Begin?
Plyometric exercises may look simple and easy to the untrained eye, but they require a proper warm-up and cool down. And most importantly, you have to be careful about the kind of surface you are working out on.
A rough surface will lead to a jerky kind of movement which is not at all beneficial for proper plyometric training. You should also remember to stretch before and after your plyo workouts.
Remember, safety comes first! Always consult your doctor before starting any exercise program.
You can either join a club or get personal training. It all depends on your availability, budget and experience level.
Following the above tips, you should be able to develop power like an athlete in no time!
What are some of your favourite plyometric exercises? Do you have any experience with plyo training?
We would love to hear from you in the comments section below.
Plyometric Training – Some Precautions You Should Remember While doing plyometrics, it is very important to remember the following:
1. Start with a proper warm-up.
2. Stretching before and after your plyometrics is necessary.
3. You should be totally focused while doing plyometrics.
4. Go easy on the plyometrics if you are a beginner.
5. Follow a proper diet and drink lots of water to get the best results.
6. Always remember safety first while doing plyometrics.
Quick Guide: How To Do Plyometrics Begin with a proper warm-up before you start your plyometric exercises and cool down after you’re done. Always stretch after your workouts to prevent any injuries. Remember to take precaution if you have a history of injury or medical conditions which may be affected by plyometrics.
Plyometrics are more effective when combined with a healthy diet and proper hydration. Do not overdo your plyometric training if you’re a beginner. The intensity should always be kept at a moderate level. Focus on the quality of your workout than the quantity. Always consult your physician before beginning any exercise program.
So What Are You Waiting For?
Now that you have all the tools to become an explosive athlete, it is all up to you how far you take it.
Plyometric training, as with any other kind of exercise, requires consistency, proper form, and focus. If you really want it, it can be yours.
All you have to do is get started right away.
Remember, the sooner you start, the sooner you can achieve your goals.
Go Get ‘Em!
The Benefits Of Power Training
There are several benefits to power training, but before we get into those, let’s cover what exactly power is.
In the simplest terms, power is the ability of your muscles to produce force in the shortest amount of time possible.
In other words, how fast can you move a certain weight?
So how can we go about improving our power?
Well, there are several ways, however the most common and accessible way is through plyometric training.
Plyometric training involves a lot of stretching and contracting your muscles. By doing this, you’re elasticizing your muscle fibers which in turn makes them more powerful when shortening or contraction.
In addition to plyometrics, you can improve your power by simply lifting heavy objects or withstanding a heavy force.
By following a proper and well-rounded routine, you can maximize the efficiency of your workouts and get maximum benefits in minimal time.
There are many other ways to improve your power. For instance, you can also do speed training; however this is a more specific kind of training that requires specialized equipment such as a treadmill or running track.
Another way to improve your power is to incorporate more agility training into your routine. This is different from speed training in that you’re not necessarily trying to cover long distances as quickly as possible.
Instead, agility training entails your ability to quickly change directions and move your body in certain ways. This is usually incorporated with other types of training such as plyometrics or resistance.
So how exactly do these things improve your power?
Well, let’s look at it like this.
Imagine a boxer who has to get into shape for a big fight.
He could spend a lot of time lifting heavy weights to strengthen his muscles and build up his endurance, however this strength and endurance are useless if he is slow and/or uncoordinated. The boxer needs to work on his speed and agility as well.
These two attributes compliment each other and are important factors in the sport of boxing. Your ability to throw a punch faster than your opponent can is equally as important as your ability to take a hit.
Sources & references used in this article:
Power training for judo: plyometric training with medicine balls by R Takahashi – National Strength and Conditioning …, 1992 – pdfs.semanticscholar.org
7 Strength and power training for young athletes by AD Faigenbaum, DN French, RS Lloyd… – … and Conditioning for …, 2019 – books.google.com
7 Benefits of Sprinting by D Edwards – Benefits, 2019 – primalplay.com
Effect of Selected Plyometric Exercise on Explosive Strength, Speed, and Agility by M Baro, A Sonowal – … Journal of Science and Research. ISSN, 2014 – researchgate.net
Jumping into plyometrics by DA Chu – 1998 – books.google.com
Plyometrics in rehabilitation by DA Chu, J Shiner – Sport specific rehabilitation. R. Donatelli, ed …, 2006 – books.google.com
Within session sequence of balance and plyometric exercises does not affect training adaptations with youth soccer athletes by M Chaouachi, U Granacher, I Makhlouf… – Journal of sports …, 2017 – ncbi.nlm.nih.gov