What are the benefits of plyometric exercise?
Who is it suited to?
Do I need any special equipment?
What should I wear?
OK, I'm ready to try some Plyometric moves!
Hopefully we’ve inspired you to give some plyometrics a try and include them in your fitness routine. If you need a pointer on getting started, we’ve put together our suggestion for a beginner plyometric session. Once you’re nice and warmed up (no injuries here please!) you can get going:
- Split jump lunges – builds quad strength and power in the glutes
Start off in a lunge position, with one leg forward and one leg back. Your torso should be straight and upright. Keep your shoulderblades retracted throughout. Drive upp off the floor (use arms to increase momentum). Switch legs as you jump. Land softly back into a lunge – the back leg should now be at the front, and the front leg at the back.
- Explosive Press Ups – works your chest, triceps, abs, and shoulders
- Jump Squats – improves your agility, and works your abdominals, glutes, and hamstrings
Start from standing, soft knees over toes and hips tilted back, chest up, shoulders retracted. Bend from the knee and hip, until you reach a ‘seated’ position, with a 90 degree angle behind the knee. As you straighten back up, generate speed (use your hands to help) and drive up off the floor, into a jump. Land softly and drop back down into another squat, repeating the movement.
- Burpees – You get it all from a burpee; arms, back, chest, core, glutes and legs!
- Speed Skaters – great for quadriceps, hamstrings, glutes, abs and hip flexors
Depending on your full workout, aim to perform between 3 and 6 sets of each of these exercise, doing around 8 – 12 reps each time. Remember, the aim is to perform each exercise with maximum power and speed, so if you feel like your form here is slipping, you should reduce the reps as you’re no longer getting the benefit.
Your rest should be around 30-60 seconds between sets (depending on the movement) so you feel fully ready to give max power to the next set.
We love mixing plyometric elements into our sessions; it keeps things varied, gets the blood pumping and adds an extra dynamic. If you’re ready, give these movements a go, and let us know how you get on!