Body Beats

Plyometrics or ‘Plyo’ is a type of exercise training designed to produce fast, powerful movements, generally performed by athletes for the purpose of improving performance in a specific sport. It is used to increase power or the force of muscular contractions, often with the goal of jumping higher, throwing faster, hitting harder or running faster. Plyometric exercises use explosive movements and require an extremely high degree of central nervous system involvement to develop muscular power…or the ability to generate a large amount of force quickly.

Some plyo movements include jump squats, box jumps, burpees, and push ups. (Not your basic push ups, though. These push ups are performed on boxes or on the floor where you push your body up with explosive power.) Everyone can benefit from having more power and strength and plyo exercises make for incredible strength and cardio workouts. So even if you’re not an athlete whose trying to jump higher or throw a faster ball, you can benefit from combining plyometrics with your regular workout regime.

• Be sure you have a good strength base and you are well-conditioned
• Always warm your up for at least 10-15 minutes before starting
• Start slowly with small jumps and gradually build up
• Land softly and on your entire foot to absorb shock
• Perform your plyo exercises on a soft or cushioned surfaces
• Allow yourself plenty of rest between sets
• Wear comfortable, supportive foot wear
• Do not add weights for plyo exercises, especially beginners

Want to try Plyometrics? Here are some workout routines that include some plyo exercises:

Jenny Hendershott’s Full Body All Out Workout
Sandra Wickham’s Fitness Routine Conditioning
Beth Horn’s Outdoor Fat Blasting Workout