Plyometrics: A Great Way to Mix Up Your Workout by Misty Green
Hmmm…what can I do to change up my routine and get in a great workout? If you have ever wanted to mix things up a little and combine cardio with strength training, plyometrics might be a nice supplement to your routine. I competed in track & field for over 12 years and plyometrics was the number 1 key for developing strength, speed and explosive movements. Not to mention a kick butt workout.
Plyometrics has received blame for overtraining and injury but it’s like any other form of training, if used incorrectly or irresponsibly it can have its risks. To help prevent injury the following basic guidelines should be followed.
Sample Workout # 1: Repeat 3 times
Sample Workout # 2: Repeat 3 times
Sample Workout # 3: Repeat 4 times
(For box drills, aerobics box will work)
Jumping jacks – Start with legs side by side and arms at your side. In 1 motion, jump & spread your legs out to the side while you raise your arms out & up over your head . Land and start over.
Tuck jumps – Standing, jump up with both feet and tuck both knees in towards chest.
Depth jumps – Similar to tuck. Standing, jump with both feet and instead of tucking knees, try to jump out as far as you can. Goal is to get as much distance as possible.
Squat jumps – Start in a squat position and jump up as high as you can. Beginners land in standing position and start over. For a more advanced move, land back in squatting position and explode up immediately, doing each squat jump 1 after another.
High Knees – Running in same spot, pick your knees up to waist height and pump arms in running motion.
Burpees – Start in standing position, bend knees & place hands on ground. Extend legs back & you should now be in a push up position. Bring knees back in towards chest & stand back up. This should be all one fluid motion.
Lateral jumps – Start in standing position and jump with both feet (similar to tuck jump) and land side to side. You should be jumping left to right or vice versa as if you are jumping over something.
Single leg hops – Start in standing position and bring one leg up. You should be standing on one leg, now jump as far as you can the one leg. You can alternate legs for each jump or for more advanced, do all jumps in that set on 1 leg then switch to the other leg.
Fast feet w/box – Use aerobics box. Step on and off quickly making sure each foot touches the box. Make sure to change position on next set so the opposite leg leads.
Box step w/knee drive – Stand behind box and place 1 foot on top of box, push off and explode vertically, with leg that is on the box, while driving knee of other leg up towards you chest. You can land with one leg or both. Landing with both will help entire body absorb shock. Repeat with other leg.
Don't get frustrated if you Don't
pick up each exercise right away. Doing plyometrics, like anything else,
takes time and practice. Remember to focus on form and have fun with
it. Enjoy the workout!