If you’re looking to add some spring to your step and power to your workouts, plyometric exercises might be just what you need. Don’t let the fancy name intimidate you — plyometrics is simply a way of training that involves quick, explosive movements.
Plyometric exercises can help you build strength, improve your agility and add an exciting new dimension to your home or gym fitness routine. This guide will help you break down the basics and explain how they can power your fitness routine.
What are plyometric exercises?
Plyometric exercises are movements that involve rapid stretching and contracting of muscles. Think jumping, hopping and bounding. These exercises are designed to increase your power — that’s your ability to exert maximum force in a short amount of time — and teach your muscles to work faster and more efficiently.
Benefits of plyometric exercises
At first glance, many assume plyometric exercises mainly benefit serious power athletes. However, the truth is that plyometrics can be advantageous for nearly everyone, regardless of their fitness level or goals. By adding this type of training to your workout, you can see results like:
- Increased power
- Improved coordination
- Enhanced calorie burn
- Stronger bones
- Better athletic performance
- Muscle building
What are the best plyometric exercises?
Beginner plyometric exercises
If you’re new to this type of training, we recommend starting with these plyometric exercises for muscle building, increasing power and more:
- Squat jumps
Start in a squat position with feet shoulder-width apart. Explosively jump straight up, extending your arms overhead. Land softly back in the squat position, immediately preparing for the next rep.
- Box step-up
Stand facing a low box or step. Step up onto the box with your right foot, driving your left knee up towards your chest. Step back down and repeat with the left foot leading.
- Lateral bounds
Start in a slight squat position. Jump sideways to your right, landing softly on your right foot. Immediately bound to your left, continuing the side-to-side movement.
- Plyo push-ups
Start in a push-up position with your arms slightly wider than shoulder-width. Lower your chest to the ground, then push up explosively. Allow your hands to lift off the ground slightly before landing and immediately preparing for the next rep.
Advanced plyometric exercises
For more advanced fitness enthusiasts, consider these challenging options:
- Box jumps
Stand facing a sturdy box about arm’s length away. Quickly drop into a quarter squat, then explode upward and forward onto the box. Land softly with both feet on the box, standing fully upright before stepping back down.
- Depth jumps
Stand on a box or platform about 12-18 inches high. Step off the box, landing softly on both feet. As soon as you land, explode upward into a maximal vertical jump.
- Clap push-ups
Start in a push-up position with your hands slightly wider than shoulder-width. Lower your chest to the ground, then push up with enough force to lift your hands off the ground. Quickly clap your hands together before landing back in the starting push-up position.
- Burpees
Start standing, then quickly drop into a squat position and place your hands on the floor. Kick your feet back into a plank position and perform a push-up. Jump your feet back towards your hands, then explosively jump up with arms raised overhead.
Plyometric exercises for muscle building
While often associated with improving power and speed, plyometric exercises for muscle building can be highly effective. The explosive nature of these movements stimulates fast-twitch muscle fibres, promoting muscle growth and definition.
If you are wondering what are the best plyometric exercises specifically for muscle building, here are powerful options:
- Medicine ball slams
Stand with feet shoulder-width apart, holding a medicine ball overhead. Forcefully throw the ball to the ground before you, engaging your core and arms. Catch the ball as it bounces back up and immediately repeat the movement.
- Depth jump to box jump
Stand on a low box or step, then drop off to the ground. As soon as your feet touch the ground, immediately jump onto a higher box in front of you. Step down carefully and reset for the next rep.
- Plyometric lunges
Start in a lunge position with your right foot forward. Jump explosively upward, switching your legs in mid-air. Land softly with your left foot forward, immediately lowering into the next lunge.
- Kettlebell swings
Stand with feet shoulder-width apart, holding a kettlebell between your legs. Hinge at the hips, swinging the kettlebell back between your legs. Explosively drive your hips forward, swinging the kettlebell up to chest height.
How to achieve safe and effective plyometric training
Plyometric exercises offer an exciting way to challenge your body and improve your overall fitness, but they require careful attention to achieve maximum benefits and minimise injury risk. Keep the following tips in mind before starting:
- Start with lower-intensity movements and focus on proper landing before progressing to more challenging exercises.
- Always perform a thorough warm-up beforehand to prepare your body for the dynamic movements ahead.
- Allow 48-72 hours between plyometric workouts to give your muscles and joints adequate time to recover.
Jump into plyometric training with Life Fitness
Life Fitness offers a range of top-quality equipment designed to harness the full benefits of plyometric exercises. From heavy-duty plyoboxes for box jumps to medicine balls and kettlebells for dynamic throws and swings, we’ve got you covered. Shop now to get started.
Not sure which plyometric equipment is right for you? We provide an extensive consultation to help you choose the perfect tools for your fitness goals and space. Get in touch for expert advice tailored to your needs.
