How can you add plyometrics to your training?

1 What are plyometrics?

Plyometrics are exercises that involve rapid stretching and contracting of your muscles, usually in response to a landing or a push-off. They are also known as jump training or plyos. Plyometrics can enhance your neuromuscular system, which is the connection between your brain and your muscles. This can help you perform better in sports and everyday activities that require quick movements, such as sprinting, jumping, throwing, or kicking.

2 What are the benefits of plyometrics?

Plyometrics can improve your functional fitness by increasing your power, speed, agility, and coordination. Power is the ability to generate force in a short time, such as when you jump or throw. Speed is the ability to move quickly, such as when you sprint or change direction. Agility is the ability to change direction or position quickly and accurately, such as when you dodge or weave. Coordination is the ability to control your movements and balance, such as when you land or catch. Plyometrics can also strengthen your bones, joints, tendons, and ligaments, reducing the risk of injury.

3 How to choose plyometric exercises?

Plyometric exercises can vary in intensity, complexity, and impact, so it is important to choose exercises that match your fitness level, goals, and equipment. Low-intensity exercises involve minimal impact and height, such as skipping, hopping, or step-ups. These are suitable for beginners or warm-ups. Medium-intensity exercises involve moderate impact and height, like squat jumps, box jumps, or lateral jumps. These are suitable for intermediate or advanced exercisers who want to improve their power and speed. High-intensity exercises involve high impact and height, like depth jumps, tuck jumps, or bounding. These are suitable for advanced or elite athletes who want to maximize their power and speed.

5 How to incorporate plyometrics into your training?

Plyometrics can be incorporated into your functional training routine in various ways, depending on your goals, fitness level, and schedule. For example, you could do a plyometric workout once or twice a week, focusing on different muscle groups, movements, or intensities. This could include 3 to 6 exercises with 3 to 5 sets of 5 to 10 reps each, resting for 30 to 90 seconds between sets. Alternately, you could do a plyometric circuit as part of your functional training workout, alternating between plyometric exercises and strength or cardio exercises. This would involve 4 to 8 exercises with 1 to 3 sets of 10 to 20 seconds each and 10 to 20 seconds of rest between exercises. Lastly, you could do a plyometric finisher at the end of your functional training workout by selecting one or two high-intensity plyometric exercises and doing 2 to 4 sets of 10 to 20 reps each with 30 to 60 seconds of rest between sets.