Who knew all that messing about you did as a kid would come in handy for your fitness? The scientific-sounding but refreshingly straightforward plyometrics, or jump training, is used by elite athletes to boost power and athleticism – thanks to its rapid and dynamic approach to muscle and fitness building taken from our natural inclination for jumping high. Luckily, plyometric exercises have plenty to offer part-time athletes and beginners too, thanks to their versatility and lack of equipment.
Whether you're looking to boost your stamina and balance or take your training up to the next level, here's GQ's rundown on plyometrics, its benefits, how to practice safely, and a bonus workout for you to try yourself.
What is plyometrics?
Put simply, plyometrics is a series of dynamic, explosive movements focused on the lower part of your body to improve muscle strength, agility and overall athleticism. “As a certified Personal Trainer with nearing a decade of experience, I can attest to the incredible benefits of plyometrics in enhancing overall fitness and athletic performance,” says Lee Mitchell, head PT at Jogger. “It's a dynamic and powerful workout method that targets fast-twitch muscle fibres, helping to improve strength, power and agility. People looking to boost their vertical jump, sprinting speed and explosiveness can greatly benefit from incorporating plyometrics into their training regimen.”
The benefits of plyometrics in your workout
As with any bodyweight-focused workout, plyometrics offer a wide range of benefits. “Plyometrics offers several benefits for everyone, whether you’re a high-level athlete or want to work out more recreationally,” says Steven Dick, co-director at The Fitness Group. “Studies have shown that you can see the benefits of Plyometrics within two months.”
Can you get ripped with plyometrics? You won't become Arnie, but the quick and powerful movements that plyometric exercises demand will ramp up your general strength and stamina. Kieran Sheridan, physiotherapist and co-founder of Gulf Physio, extolls the benefits of plyometrics as “an increase in power output from the muscles, increased speed of muscle contractions, improved agility, improved coordination, increased jumping height, and prevent injury of the joints and muscles.”
While there are some similarities to high-intensity interval training (HIIT), Martin Sharp, coach and founder of Sharp Fit For Life, says that plyometrics are another level of intense. “Plyometrics doesn’t restrict exercise with breaks/intervals in between repetitions, meaning you have to give 100 per cent of your energy for 100 per cent of the time for the best effect,” says Sharp. “It is great to help support anyone who relies on quick and powerful movement like many field/team-based sports such as football, basketball, volleyball and tennis.”
Can you get fit from plyometrics?
While plyometrics will certainly help you work up a sweat, their focus on the lower body restricts its use as a sole way of getting or keeping fit. “Plyometric exercises are great but due to their explosive movements I think combining them with other forms of exercise such as strength training and cardio is better for overall fitness, especially for beginners,” says Scott Harrison, PT and founder of The Six Pack Revolution.
That being said, the nature of such high-intensity workout means there's potential to lose weight with plyometrics – any movement is good for you, and as long as intense workouts are done safely, they can only do you good if you're looking to lose weight. “This high-intensity exercise can also help you achieve weight loss faster because it can improve metabolism,” says Sheridan. “Since it is physically demanding, you can quickly burn calories. It also helps increase heart rate which will benefit blood flow going into the muscles.” While it's not tailored to burn any stubborn belly fat, your general fitness and athleticism will skyrocket.
Is plyometrics good for beginners?
A major positive of plyometrics is the versatility of its movements, making them easy to tailor for beginners. “Plyometric exercises can vary in intensity and complexity, so they can be adapted for beginners and get more advanced as you develop your skill level and confidence,” says Dick. “Beginners should start with low-impact exercises and gradually progress to more challenging movements to avoid injury.”
“Beginners can start off with very basic Plyometric exercises such as squat jumps, burpees, box jumps and medicine ball slams that are all quite easy to master,” says Harrison. “As your fitness and coordination improves then you can move onto more advanced exercises.”
How to perform plyometrics safely
The trick with plyometrics is to start slowly, with a couple of workouts a week focussed on form and the basics of plyometrics such as jump squats, box jumps and lateral bounds. This will give your body a strong basis for the sorts of movements more advanced plyometrics can involve, while still providing an intense workout.
Harrison stresses that form is paramount: “As in all forms of exercise, make sure your back is in alignment and you maintain good technique throughout to reduce the risk of injury.”
Sheridan suggests facing a mirror to practice the perfect form. “This will help check when you're doing the proper movement, alignment, and landing from a jump,” he explains. “It can help you avoid accidents such as collapsing the upper body with the feet flat. The correct way is landing quietly – if you hear a loud thud that means you failed to absorb the force correctly.”
A warm-up is always important, but when it comes to plyometrics, it's a non-negotiable. Sheridan recommends a dynamic warm-up to get the body prepped for such an explosive workout: “This means five minutes of light jogging then butt kicks, high knees or side shuffling for five minutes. It is also advisable to do foam rolling to steer clear of injuries.
“It should be done immediately after your warm-up because the body can still feel fresh as you do explosive and high-intensity exercises.”
Can you do too much plyometrics training?
So you know how to stay safe, but how often should you perform plyometrics? “Start with 1-2 sessions per week, allowing for proper rest and recovery between workouts,” says Mitchell. “Overdoing plyometrics can lead to overuse injuries, so it's important to progress gradually and listen to your body.”
Rest between plyometrics sessions is vital, not only to improve your results but to protect your body from injury. “Executing plyometrics too often can increase risk of fatigue or injury because the muscles will not enough rest to recover in between training,” says Sheridan. “It will also do the opposite of what you want to achieve with plyometrics. If you overtrain, it will make your muscles weak, put stress on joints, and increase risk of inflammation.”
“There is such a thing as too much exercise,” adds Harrison. “Overtraining can lead to injuries such as tendonitis and joint issues, as well as many other complications. Remember to always listen to your body and ‘never train in pain’.”
Do you need equipment for plyometrics?
Good news: you can perform plyometrics with no equipment. It's not a surprise, seeing as most of the main movements are centred on jumping, and any complementary equipment is usually pretty simple. “You can use none or use accessible tools such as a jump rope, box sets and performance cushions,” says Sheridan. “Doing squats and lunges require no equipment, which makes this exercise accessible.”
While you might not need big pieces of equipment, the dynamic style of plyometrics demands that you wear the right gear for the job. Many of the experts we spoke to recommended taking time to find the right footwear and workout area. “Wearing supportive and well-fitted athletic shoes with adequate cushioning and stability can help absorb impact and reduce the risk of injuries such as ankle sprains or stress fractures during plyometric workouts,” says Harrison. “Additionally, choosing a training surface that is flat, stable, and shock absorbing, such as a gym floor, can further minimize the risk of injury and provide a safe environment for training.”
Sharp agrees: “While generally safe for those with a good base strength and using common sense (such as don’t jump off something too high!), it is essential that you wear appropriate clothing and footwear and perform the exercises on non-slip surfaces.
“If you are going to use boxes and hurdles and other more advanced things, then seek professional guidance before starting. The more things involved the more it is going to hurt (or worse) if it goes wrong.”
Try this simple plyometrics routine
“Remember to start slowly, focus on proper form, and gradually increase intensity and volume as you become more comfortable with the exercises,” advises Dick. “If you have any underlying health conditions or concerns, it's advisable to consult with a healthcare professional before starting a new exercise routine.”
Try this basic plyometric routine twice a week, upping the frequency as your fitness levels increase.
- Jumping Jacks – 2 sets of 20 repetitions
- Bodyweight Squats – 3 sets of 10 repetitions
- Box Jumps (using a low platform or step) – 3 sets of 8 repetitions
- Alternating Leg Lunges – 2 sets of 10 repetitions per leg
- Vertical Jumps – 3 sets of 6 repetitions
- Standing Long Jumps – 3 sets of 6 repetitions
