![]() ![]() Because many plyometric exercises involve jumping or other body impacting movements, be sure to wear shoes that provide good cushioning. You don’t need any special equipment or training to build more muscle power or endurance. Gradually build strength and speed to avoid injury – you don’t want to trip.Ī great benefit of plyometrics is the efficient production of muscle strength it provides. – You remember this one! Get a sturdy rope and jump as high and as fast as you can. – Run in place but with your knees high (moving toward your chest) as if you are attempting to jump over a bar. Keep arms extended straight in front of your body. – Jump high and move while moving your heels toward your bottom (imagine sitting on your knees in mid-air). – Roll your body forward to a standing position – (be sure to keep abs tuck in, imagine drawing your naval up and into your spine) – Lie on your back with both knees bent and both feet planted firmly on the floor – Upon landing, squat and immediately jump up again. – Just before your bottom might actually touch the chair jump as high as you can. – Squat as if you are about to seat your bottom on a chair. They also strengthen muscles and burn calories and fat. Plyometric exercises improve stability and bone density. Good examples of plyometric exercises include hopping, The idea is that your muscles will be more powerful because of the tension stored during the short phase of the stretch. In the strength shortening cycle the muscle is first engaged in a lengthening or eccentric phase then in a concentric or shortening phase. Quite popular in the 1980’s and 1990’s among athletes concerned with running faster and jumping higher, plyometrics is enjoying new relevance for athletes and amateurs of all types.įormerly known as jump training Plyometrics lead the muscles through what is called a stretch shortening cycle. The primary benefit of plyometric training is the speed with which it leads to increased muscle strength. Alternately draw a knee towards your chest, springing from 1 foot to the other. Loosely defined it means measured increases. Begin standing with your feet together, jump and land in a wide squat. Fred Wilt, US Olympic long distance runner and track and field coach came up with the term plyometrics.
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