Plyometric exercises, also known as “plyos,” are a type of exercise that involves rapid, explosive movements that require muscles to quickly stretch and contract. These exercises are typically used to improve athletic performance, increase power, and enhance muscular strength and endurance.
Some common examples of what are plyometric exercises include:
Box Jumps
Jumping onto a box or platform from a standing position and then jumping back down to the ground.
Plyometric Push-Ups
Pushing off the ground with enough force to lift your hands off the ground, and then quickly returning to the starting position.
Depth Jumps
Stepping off a box or platform, landing softly, and then immediately jumping back up as high as possible.
Medicine Ball Slams
Lifting a medicine ball overhead and then forcefully slamming it to the ground, catching it on the rebound, and repeating the motion.
Burpees
Starting in a standing position, quickly dropping down to a push-up position, performing a push-up, jumping back up to a standing position, and then jumping vertically with your arms raised overhead.
Box Shuffles
Standing beside a box or platform, quickly stepping up onto it with one foot, then immediately stepping down and repeating the motion with the other foot.
Tuck Jumps
Jumping as high as possible while pulling your knees towards your chest and then extending your legs back out before landing.
Jump Squats
This exercise involves squatting down and then exploding up into a jump.
Clap Push-Ups
Start off by doing a push-up and then explosively pushing yourself up off the ground and clapping your hands before returning to the starting position.
Lateral Bounds
This exercise involves jumping sideways from one foot to the other, as far as possible.
Skater Jumps
Jumping laterally from side to side, mimicking the motion of a speed skater.
Single Leg Bounds
Leaping forward with exaggerated strides, focusing on maximizing distance and height.
Plyometric exercises can be intense and require proper technique and progression to avoid injury. They are often used by athletes, such as basketball players, sprinters, and volleyball players, to improve their explosive power and performance in sports that require quick, powerful movements. It’s important to consult with a qualified fitness professional before incorporating plyometric exercises into your workout routine, especially if you are new to exercise or have any underlying health conditions.
