Plyometric exercises.
What are plyometric exercises?
Plyometric exercises alternate between concentric and eccentric muscle contractions. In other words, you create energy in the muscles with resistance, and then relax by releasing energy and lengthening the muscles. Examples are squat jumps or burpees.
Jumping is generally safe if you pay attention to your body and your surroundings. If you haven't done any plyometric exercises or regularly do sports or activities that lift both feet off the ground at the same time (running, walking, and elliptical training don't apply), take some precautions, start slowly, and improve your jumping skills.
Jump safety
If you are not used to shock exercises, you risk injury if you start too aggressively with jumps or rebounds. Beginners are encouraged to start with a soft, flat surface, such as a grass playing field, soft Mat, or floor, and begin several weeks of progressive training to gradually develop the skills needed for heavier jumping exercises. If you are new to plyometric training, it is recommended to work with a trainer.
1. Skipping rope
You can easily start practicing plyometrics by starting with your favorite childhood friend, the skipping rope. Using a jump rope gives you an easy way to train the muscles used for plyometrics, and also gives you the comfortable coordination you need for a more powerful plyometric jump. If you don't have a skipping rope, you can easily "fake" jumping - just jump a little, as if you're jumping over a skipping rope. This simple movement will help you prepare for more intense work.
Jump for 30-60 seconds at a time, take a short break and repeat 3-5 times. Do this every day for a week, and you'll be ready to move on to the next PLIO exercise.
2. Jumps from squat
Jumping from squats requires more physical training and a little warm-up to avoid injuries. After jumping rope for about a minute, assume a ready position, feet shoulder-width apart, knees relaxed and bent, elbows bent at an angle of about ninety degrees, and arms outstretched. Prepare to make a full jump out of the squat by throwing your buttocks back, bending your knees, and dropping into the squat. In one quick movement, you will throw your body straight into the air and land.
The good thing about a squat jump is that you can change the intensity by choosing a different jump height, repetition rate, and number of jumps in a row. You can make a certain number of jumps (for example, 15 full jumps) or an indefinite number of time jumps (jump for 30 seconds). You can also add a side plyometric limiter to your routine. Increase the load and intensity as you get stronger and perform jumps easier, and always stop if you feel any unusual bouts of pain or fatigue.
3. Jumping on the box
To really raise the bar for training plyometric skills, you can add box jumps to your program. Start with a fairly low box and gradually build it up. You can step or jump down depending on what is most safe for you. You may not be able to achieve a crazy box jump of one and a half meters or more, but you can achieve a new personal record.
4. Jumping on one foot
The next level of plyometric exercises involves jumping on one leg. By jumping this way, you increase the load and also increase the impact, so be sure to do it on a safe surface. Avoid uneven surfaces on which you jump. With such jumps, you need to land as gently and safely as possible. You can change the intensity by increasing the jump height and changing the direction. For example, to increase your agility , you can jump forward, backward, and from side to side. It's not as easy as it might seem. If you are doing jumping exercises, be sure to work out both legs.
