You strength train and do aerobic exercise, but is there something missing from your workout? There’s another form of exercise that can make you more athletic and increase explosive power. It’s called plyometrics and adding these exercises to your routine is a way to take your physical fitness to the next level.
The Power of Plyometrics
Plyometrics will increase your fitness level and your ability to generate power. Most people think of plyometrics as exercises where you jump up and down, but there’s more to it than that. There are even plyometric exercises you can do for your upper body.
Why should you include plyometrics in your fitness routine? You’ll become stronger, more powerful, and more agile. Why is power important? If you play any sport, being powerful can help you perform better. Power is the ability to generate force quickly. You use power for functional movements, such as pushing yourself out of a chair. Like strength loses, you become less powerful with age, and that eventually makes it harder for you to get out of a chair and do the things you want to do.
With plyometrics, you pre-stretch a muscle and then quickly contact the muscle after pre-stretching it. A fast stretch followed by a muscle contraction activates sensors that cause the muscle to contract with greater force than it would without the pre-stretch. Thus, you enhance power. Plyometrics also boost agility and strength, so this type of movement offers many health and fitness benefits.
Now let’s look at some of the best plyometric exercises for building strength, power, and agility.
Squat Jumps
Squat jumps are a good starting point for doing plyometrics. It’s an exercise that builds strength, power, and agility while boosting your heart rate for cardiovascular benefits. Here’s how to do one:
- Place your feet shoulder-width apart.
- Begin by doing a squat, engaging your core, and jumping up explosively.
- After landing, lower your body back into the squat position, and you will have completed one repetition.
- Do two to three sets of 8 to 10 repetitions.
Box Jumps
Box jumps are a more advanced exercise that you shouldn’t tackle until you’ve mastered squat jumps. To do a box jump, you’ll jump onto a box or platform, step off, and repeat. Like squat jumps, this movement elevates your heart rate enough to offer cardiovascular benefits and is ideal for building a more powerful lower body and improving your vertical jump height. Studies show that squat jumps and box jumps can improve vertical jump height by 5 to 10%. Start with a 12-inch box initially and work up to a higher box.
Here’s how to do one:
- Face the box with your feet approximately six inches from its side. Stand with your feet about hip-distance apart with slightly bent knees.
- Swing your arms behind you as you bend your knees and press your hips back.
- Jump up straight, extending your knees and hips fully to get as much height as possible as you explode off the balls of your feet. Swing your arms up and forward as you leap.
- Bend your knees and hips as you jump and land on top of the box.
- Keep your knees soft as you land on the box and avoid locking them.
- Step off the box, rather than jumping, and reset for the next repetition.
Plyometric Push-Ups
Don’t forget about your upper body! Plyometric push-ups improve upper body strength and power. Plus, like other plyometric exercises, they boost your heart rate for cardiovascular benefits. Before attempting plyometric push-ups, you should be able to do 15 to 20 standard push-ups. You should also have a baseline level of upper body strength since it’s a more advanced exercise. This exercise is ideal for activating fast-twitch muscle fibers in your shoulders, chest, and upper arm. Fast-twitch muscle fibers are those designed for strength and power.
Here’s how to do one:
- Place your feet together with your body straight from head to toes, and your hands shoulder-width apart. Lock your body into position by squeezing your glutes and bracing your core.
- As you lower your torso, keep your elbows tucked, and then push up with enough force to lift your hands off the floor.
- As you land, immediately transition to the next rep.
Side Hops
Side hops give you the lateral action you need for balanced strength and power development. Plus, side hops are an ideal movement for building agility. Here’s how to do them:
- Stand with your feet hip-width apart and your hands on your hips. If you are standing, make sure you have space to jump to each side.
- Bend your knees and hips and jump to one side. When you land, bend your hips and knees again to prepare for your next sideways jump in the opposite direction.
- Keep repeating from side to side.
Jumping Rope
You might not think of rope jumping as a plyometric exercise, but it is. It builds agility and coordination, while providing substantial cardiovascular benefits. Of all the plyometric exercises mentioned, jumping rope at a brisk pace burns the most calories. It’s a favorite of boxers, as they use it to increase agility coordination, and improve their footwork. It will do the same for you.
Jumping rope needs no explanation since you probably did it as a child. Recapture your childhood and start jumping rope. Try to increase the speed and length of time you jump rope over time.
The Bottom Line
Plyometrics will add a new dimension to your workout and help you build strength, power, and agility. Ready to get started?
References:
- Markovic G. Does plyometric training improve vertical jump height? A meta-analytical review. Br J Sports Med. 2007 Jun;41(6):349-55; discussion 355. doi: 10.1136/bjsm.2007.035113. Epub 2007 Mar 8. PMID: 17347316; PMCID: PMC2465309.
- Nichols IA, Szivak TK. Effects of Different Hand Widths on Plyometric Push-up Performance. J Strength Cond Res. 2021 Feb 1;35(Suppl 1):S80-S83. doi: 10.1519/JSC.0000000000003155. PMID: 31022103.
- “How to Select Depth Jump Box Height | STACK.” 06 Apr. 2016, stack.com/a/how-to-select-the-correct-box-height-for-depth-jumps/.
Related Articles:
Understanding Plyometrics: 3 Phases of a Plyometric Movement
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The Benefits of Depth Jumps and How They Can Improve Your Fitness Level
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