Risk of injury with plyometric training increases with the force on landing – so exercises such as drop jumps and bounding should be avoided until you have more strength. Many people probably already do plyometric exercises without realising.īox jumps are a more advanced form of plyometric training. But there are many different types of plyometric training out there, which even beginners can do.įor example, activities such as skipping are lower intensity – so they have less impact on our muscles and bones than other types of plyometric training (such as jogging). This might be relevant for more advanced types of plyometric training such as drop jumps (where you drop off a platform onto one or both legs, and quickly jump back up upon impact) and bounding (running with a long, leaping stride). In the past, it was suggested people shouldn’t perform plyometric training if they couldn’t squat one and a half times their body weight – alongside being able to balance on one leg in a half-squat position for 30 seconds. While plyometric training can be very beneficial, it also has a risk of causing injures if the exercises are performed incorrectly. Since plyometric exercises help improve coordination, they are also commonly used to help people avoid and recover from injuries. It may even improve cardiovascular fitness and flexibility in men and bone density in women. For adults, it can help improve everything from jumping and sprinting ability to lower body strength. In adolescents, jumping rope (a form of plyometric training) is shown to improve strength, flexibility and bone density. It’s also been shown to improve posture, bone health and reduce body fat in older adults. Research shows older adults who perform plyometric exercises (such as vertical jumps) are better able to jump and climb stairs compared to those who only perform resistance training or walking. These changes can all lead to better athletic performance – from improved jumping, sprinting, strength and even endurance.Īnd it isn’t just athletes who will benefit from plyometric training. Studies have shown plyometric training improves strength, muscle size and muscle speed, alongside improving coordination. “Explosiveness” – which helps athletes jump higher or sprint a little faster – isn’t the only benefit of plyometric exercises. So if a sprinter practices plyometric training, they may find it easier to reach their top speed and maintain it during races.īut while we might think plyometric training is a type of exercise only athletes need to do, it may actually have health benefits for everyone – whether you’re a novice or avid exerciser. This allows athletes to have faster and more powerful movements that require less muscular effort to perform. The aim of plyometric training is to train the muscles, tendons and nervous system to get better at using their elastic energy. This includes any exercise that uses jumping, hopping or skipping. One way athletes often improve strength and performance is through a method called plyometric training. For example, carrying food shopping bags in from the car or even walking uphill may both help us build strength. But there are actually many ways we can strengthen our muscles that don’t involve going to the gym. When we think of muscle strengthening exercises, we often imagine people lifting weights in the gym. But the part of this advice that people often ignore is that we should do muscle strengthening exercises twice a week. To reach the 180-degree or higher separation on straddle and split jumps, practice sitting in the splits and, under the guidance of your coach, practice ballistic kicking repetitions.It’s recommended that people get 150 minutes of moderate to vigorous physical activity a week. Practice jumps and leaps in repetition down the floor exercise or a trampoline track. Always land with your knees slightly bent. Your arms should rise over your head as you jump and come down halfway in front of you or to your sides as you complete the jump, depending on the skill. The arms must move with the jump to propel the jump higher or the leap farther. Jumps, leaps and hops are not just about the feet and legs. The split leap develops into a switch leap, in which you start with one leg in front and quickly switch so that the other leg is front in the air. The split leap is the same, except in the leap position. In the split jump, you split the legs as in a front leg split. The straddle jump develops into a Shushunova, in which you jump in the straddle and then rotate the body forward so you are parallel with the beam. In the straddle jump, you extend one straight leg to your left and one straight leg to your right. The straddle jump, split leap and split jump are similar to the splits on the floor but require more training to master the 180-degree separation in the air.
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