What Are Plyometrics?
How the Pros Use Plyos
Plyo means “plank” or “planks”. It’s a type of exercise where you stand on one leg with your feet together. You do not use weights, but rather you perform these exercises using only your body weight. These exercises are very useful when it comes to building strength and endurance in muscles. They’re great for improving balance and coordination as well as developing flexibility.
There are many types of plyometric exercises which include:
1. Jumping Jacks – These exercises involve jumping up onto a platform and then landing back down again.
They’re used to develop speed and agility.
2. Clapping Hands – These exercises involve clapping hands while standing on one foot with your other hand holding a small weight (usually a ball).
You keep your arms straight and your chest high during the exercise.
3. Planking – This is another form of jumping jack where you stand on one foot while keeping your legs extended out in front of you.
Then, you move them forward so they’re parallel to the ground before returning to starting position.
4. Squatting – This involves squatting down into a kneeling position with your knees bent and toes pointed outward.
You raise up onto your toes and then back down into a kneeling position.
5. Standing Long Jumps – This involves jumping forward from a standing position with your arms behind you for balance.
You keep your knees slightly bent as you push off with your toes to jump forward for as long as possible.
Sources & references used in this article:
“Plyo Play”: a novel program of short bouts of moderate and high intensity exercise improves physical fitness in elementary school children by AD Faigenbaum, AC Farrell, T Radler… – The Physical …, 2009 – js.sagamorepub.com
Effects of a short-term plyometric and resistance training program on fitness performance in boys age 12 to 15 years by AD Faigenbaum, JE McFarland, FB Keiper… – Journal of sports …, 2007 – ncbi.nlm.nih.gov
A review of combined weight training and plyometric training modes: Complex training by WP Ebben, PB Watts – Strength & Conditioning Journal, 1998 – Citeseer
Comparison of dynamic push-up training and plyometric push-up training on upper-body power and strength by JF Vossen, JE KRAMER, DG Burke… – The Journal of Strength …, 2000 – people.stfx.ca
Evaluation of plyometric exercise training, weight training, and their combination on vertical jumping performance and leg strength by IG Fatouros, AZ Jamurtas, D Leontsini… – The Journal of …, 2000 – researchgate.net
Jumping into plyometrics by DA Chu – 1998 – books.google.com