Plyometric Exercises

What do Plyometric Exercises consist of?

Plyometrics is a physical training that consists of performing exercises in which the
muscles apply maximum strength and power in the shortest time possible. It is a
training based especially on jumps and throws, where the muscles in
extension exerts a rapid and explosive contraction.

The main objective of plyometric exercises is to increase strength and speed.

these are the most used by athletes such as sprinters, high jumpers, or soccer players to
improve its performance. Plyometrics requires fast and intense movements, although
They also aim to increase speed and power.

Most movements that involve jumps or throws are based on the combination
of three types of muscle activations, what is known as the Stretching Cycle
Shortening (CEA).

As its name suggests, the CEA first involves an eccentric activation (it
stretch the muscle) followed by a concentric (the muscle contracts), having a
intermediate activation known as isometric (static position of the muscle). According to this
A muscle that stretches before a concentric contraction will always contract.
with greater power and speed.

Plyometric training, therefore, will focus on increasing muscle strength and the
explosiveness through exercises designed for the stretch-shortening cycle
happens as soon as possible.

Benefits of Doing Plyometric Exercises

There are various types of plyometric exercises, and depending on which one we perform
we will be able to enhance some muscle groups more than others. However, there are various
common benefits worth highlighting of this type of explosive training.

Strengthening of the Muscles

Plyometrics is a type of training that will help you improve strength in both the lower and upper body.
inferior as well as the upper train. The development of explosive strength will turn you into a
runner with the highest level of power and reaction speed. Additionally, with the exercises
Plyometrics will produce greater recruitment of muscle fibers and you will gain.
muscle mass.

2. Increase of Speed

Doing this type of exercise that involves quick and powerful movements will help you to
improve speed. You will be training your muscles to exert maximum force in the
least possible time. In fact, it has been demonstrated that this type of combined training
With resistance training, it is perfect for improving the power of the exit.
acceleration.
3. Injury Prevention

Plyometric training will help you teach your body to control and absorb better.
the force of impacts. According to experts, plyometrics is an effective training for
improve the performance of the runner and prevent injuries, because it helps us to strengthen
the muscle, the tendon, and the ligament functionally.

4. Improvement of Coordination and Balance

At the beginning of doing these exercises, you will notice that there will be times when you lose power.
This will be because your movements will not be entirely coordinated but, as time goes on,
As you train, your body will be able to react faster to movements and will be
more agile and efficient. You will achieve an increase in the efficiency of your neuromuscular system and thus
improve coordination and balance.

5. Weight Loss and Toning

The practice of plyometric exercises will be very useful for you to lose weight more easily.
This type of routine will increase your ability to burn calories because you will perform
dynamic exercises that will require a lot of energy. With this training system
You will be able to define and tone quickly and in the short term.

6. Does not require Material

Finally, one of the most notable advantages of this type of training is that it also
you will need to use specific material to be able to do it. Your own will be enough.
body and a little space to move around. If you have a garden, a terrace or a
large room where you can jump, you can even do it in your own home.

Relevant Aspects of Plyometric Exercises

These are the most relevant aspects of this type of exercise:

The most notable disadvantage of plyometric training is the high risk of injury.
As with all types of exercises, one starts with light work and gradually increases.
increased intensity. The repetitive jumping causes impacts that can lead to
stress in the joints, especially if the execution of the technique is not correct.
Due to the high risk of injury, if you want to undertake this type of training, the best
you use suitable shoes to absorb the impacts. This way, if
you have greater cushioning in jumps, you will prevent your ankles and knees
they suffer too much with so much repetition.
Although they are exercises that can initially be practiced by anyone.
person interested in training strength and power, both of the lower body and the
superior, it is not advisable in specific cases. If you are inexperienced or have never
if you do a lot of sports, the risk of getting a sprain or falling and injuring yourself
injuries are higher because your muscles and joints will be weaker.
If you are a patient in rehabilitation for a muscular, bone, or joint pathology or
ligamentous and you are still in the early stages of rehabilitation you should
avoid doing this type of training. It is essential to respect the times of
recovery from injuries and avoid any type of high-impact exercise such as
plyometric exercises. Likewise, if you suffer from heart problems as well
You should avoid them, as it is a very demanding aerobic exercise.
Examples of Plyometric Exercises
Plyometric exercises can be included in any training routine.
Always make sure to warm up before doing them, at least for about 10-15 minutes.
This way you will raise your body temperature and prepare your muscles and joints.
before the intense work to which you are going to subject them.

The most advisable thing, if you do not have experience with this type of training, is
that you start little by little (2 - 3 sessions a week of about 20 minutes at most).
According to your level as an athlete, in this case as a runner, you will be able to perform these exercises.
with a specific intensity and frequency.

There are many types of exercises to work on both the upper body and the lower body.
inferior. Let's get to know some of the most common among runners.

Squat Jumps

This exercise will help us work especially on the legs and glutes and increase the
muscle strength of this area.

How to do it: Push yourself to lift your feet off the ground and then fall into a squatting position.
with the knees at 90º. Never let the knee go past the tip of the foot.

2. Abdominal Jump (Tuck Jumps)

With this type of exercise, in addition to working the legs, we will also be exercising the
abdomen and burning a greater amount of calories.

How to do it: Jump by raising your knees towards your chest as high as you can. The ideal is
culminate the jump with bent knees to better cushion the fall.
3. Box Jumps

This type of high-intensity jump will help you strengthen the entire core area of the body, the
legs and glutes. It is one of the exercises most used in CrossFit. To be able to
To perform it, you will need to position yourself on a box, a bench, or a step.

How to do it: Stand in front of a box and at a short distance with your feet shoulder-width apart.
from the shoulders. Then perform a half squat to gain momentum and jump over the
box extending the hip and also giving you momentum with the arms. When falling on the box
bend your knees to cushion the impact and push the ground with your feet to gain
intensity.

4. Plyometric Push-Ups with Clap

It is also important that you do some exercises focused on strengthening the upper body.
you burn more calories. If you do not have a medicine ball to perform
launches, plyometric push-ups are the best alternative to strengthen arms and
chest.

How to do it: Perform normal push-ups, but when you rise and extend your arms, propel yourself.
upwards and clap with your hands while keeping your body in the air before returning to
support you on the ground.
5. Frog Jump (Burpees)

Burpees, also known as frog jumps, are the ideal exercise to do a

full body workout, as you exercise both the lower and upper body.

How to do it: Start standing and then bend down, placing your hands on the ground and
position yourself as if you were a frog. Then, with an explosive movement, stretch your legs.
backwards until reaching the position of a squat and then returns to the frog position.
The exercise concludes with a jump upward on one foot and a clap with the arms.
extended.

Improve Your Performance with Plyometric Training

As you can see, including plyometric exercises in your workout routine can be
very beneficial for improving your physical condition, strengthening your muscles, and burning more
amount of calories.

This type of exercise based on explosive and repetitive movements in short periods of time
time has been used for decades to improve speed and strength in a multitude of
elite sports.

If you combine your daily training with plyometric training, your performance and your
Strength will improve significantly in a short time.