As a baby, I spent many weeks in my Florida neighborhood imitating Colonel Steve Austin, higher generally known as The Six Million Dollar Man For TV viewers within the Seventies.
The popular show featured a bionic man—half human and half machine—who could leap three-story buildings, jump six-foot partitions, and bolt at a full 60 miles per hour. . Naturally, these movements took place in slow motion with a famous vibrating electronic sound effect.
My own bionic moves included leaping from tree branches to pluck oranges, leaping over anthills, and leaping into narrow pits while humming that exact sound. I didn't know it, but this simulation game taught me the fundamentals of plyometrics—the favored training routine now utilized by elite athletes to extend strength, power and agility.
What are plyometrics?
Plyometric training involves short, intense activity that targets fast-twitch muscle fibers within the lower body. These fibers help generate explosive power that increases speed and jumping height.
Who can safely try plyometrics?
There are many kinds of plyometric exercises. Most individuals are acquainted with gym plyometrics where people hop over boxes or hurdles.
But these are advanced movements and will only be attempted with the assistance of a trainer when you will have developed some skills and muscle strength.
Keep in mind that even the beginner plyometrics described on this post may be difficult. If you will have joint problems, especially in your knees, back, or hips, or balance problems, seek the advice of your doctor before doing any plyometric training.
How to maximise effort while minimizing the danger of injury.
- Choose some giving level. A thick, sturdy mat (not a skinny yoga mat); Well-padded, carpeted hardwood floors; Or grass or dirt outside are good selections that absorb a number of the impact as you land. Do not jump on tile, concrete, or asphalt surfaces.
- Aim just a number of inches off the ground to start out. The higher you jump, the more impact you will have on landing.
- Bend your legs as you land. Do not lock your knees.
- Land gently, and avoid landing only in your heels or the balls of your feet.
Three easy plyometric exercises.
Here are three beginner-level exercises to jumpstart your plyometric training. (Mumbling the Bionic Man voice is optional.)
Side jumps
Stand tall together with your feet together. Shift your weight onto your right foot and jump as far to your left as possible, landing together with your left foot followed by your right foot. Repeat, rolling to your right. This is a representative.
- You can hold your arms out in front of you or allow them to swing naturally.
- When you jump, don't attempt to roll your shoulders forward or round.
- To make this exercise easier, step a bit of to 1 side and stay near the ground.
Do five to fifteen repetitions to finish a set. Do one to a few sets, resting between each set.
jump rope
Jumping rope is an efficient plyometric exercise since it emphasizes short, quick ground contact times. It measures coordination and repeated jump height as you clear the rope.
- Start with two minutes of jumping rope, then increase the time or add extra sets.
- If two minutes is simply too difficult, break it up into 10- to 30-second segments.
- If your feet get tangled, stop until you regain your balance after which proceed.
An easier option is to undergo the motions of jumping rope but without the rope.
Forward hops
Stand tall together with your feet together. Bend your knees and jump forward one to 2 feet. Rotate your body and return to the starting position to finish one rep.
- Let your arms swing naturally throughout the hop.
- To make this exercise easier, walk a brief distance and stay near the ground.
- If you would like more of a challenge, go ahead. As this becomes easier to do, attempt to remove smaller obstacles. Start with something like a stick after which increase the peak, like books of various thicknesses.
Do five to 10 hops to finish a set. Do one to a few sets, resting between each set.