Plyometrics is one of those confusing and intimidating things in fitness. Everyone's seen those big Plyo Boxes and steps. They certainly do seem a bit intimidating and threatening. Even mysterious! And people have no doubt seen videos of Parkour athletes doing insane jumps off of rooftops, walls, and railings adding to the intimidation and fear! It certainly can seem quite daunting to think of these things. But the fact is that these extremes are not necessary to enjoy the benefits of Plyometrics. Not only is it NOT the intimidating and dangerous activity you may think of, but it is synonymous with youth and vitality!
The fact of the matter is that just about EVERYONE has done Plyometrics before and thought nothing of it! Plyometrics is simply a name for Jump Training. And just like a volume knob, it can be turned up or down adjusting the intensity level according to the individual. A simple exercise like Jumping Jacks, Jump Squats, or playing Hopscotch is all Plyometrics. Remember when you were a kid in school? What was your favourite part of the day? I'm guessing that for most of you, it was recess! That was a time when you were able to run around freely and not have to listen to the teacher in class. And what were you doing? Running, Jumping, Hopscotch, etc. You may not have realized it at the time, but you were living in the moment AND you were exercising in a very effective manner known as Plyometrics. You may not have known of the term at the time. I certainly didn't, but that doesn't change the facts!
And how about when you did Track and Field when you were a kid? Remember the Long Jump (standing and running) or the High Jump? How about Hurdles? How about Frog Jumps across the gym floor or field? You were just having fun, right? You weren't really "training", right? That's just the thing. If you try to make a big production out of something or try to make it a big event in your mind, the chances are that you won't succeed. Because you will already be stressed about it, you will most likely fail. If however you approach it simply as playing, then you will most likely succeed because you'll be doing something fun!
So how do you go about incorporating Plyometrics into your workout? First of all, if you haven't done any kind of jumping type motions for a long time (years or decades in some cases) take it easy! Just work at your own level and pick between two and three exercises for now. Personally I like to do some at the beginning AND at the end of my workout. REMEMBER, they don't have to be hard impacts! I'd say Jumping Jacks, Running In Place, or maybe some Hopscotch. Movements I'm sure you have done before! After a good warmup, start slowly with some Plyometric exercises and gradually build it up by adding 10 impacts a workout. Of course it would be ill-advised to do an entire workout of just Plyometrics exercises. You must of course do a balanced workout with all the various muscle groups. However it's possible to incorporate some Plyometric exercises into the main part of the workout such as Wideouts. Here's a sample workout.
WARMUP AND PLYO
1) Dynamic Warmup with some Rotations and Limbering Up
2) Jumping Jacks or High Knees
3) Hop Scotch (one foot in the single square, two feet in the double squares)
2) Prisoner Squats
3) Renegade Rows with Dumbbells)
5) Mountain Climbers
FINISHER (INCLUDING MORE PLYO)
1) Bear Crawl forwards and backwards
2) Low Box Jumps
So hopefully, you have an idea of how Plyometrics can be a fun and exciting addition to your workout. Give it a try and if you want to know more about it or have any questions about In-Home or Online Personal Training, Click Below.