Plyometric Exercises are designed to help you become more powerful and explosive within weeks of doing it, and are easy to do at home exercises. Plyometric Exercises can be done within 10 minutes and workaholics who are on a tight schedule love these types of exercises. Plyometric exercise helps to increase your stamina and mental toughness and workaholics can squeeze them into their busy timetable as it barely requires 15 – 20 minutes each day. Plyometric exercises require quick, efficient and powerful movements. Movement efficiency when combined with the stretch reflex of your muscles to the maximum would help in increasing your overall power and strength.
The Benefits of Plyometric exercises are so great that top most athletes around the world, who are required to be at their peak performance state at all times, have combined Plyometric exercises to their daily exercise routine. Your muscle fiber strength gets increased whenever you are burning up more energy in shorter time intervals, to keep up with the speed and velocity required while doing the plyometric exercises. Our muscle tendons are constantly stretched during this kind of exercises which in turn increases its ability to stretch without injuring itself. Doing Plyometric Exercises on regular basis can boost our tendons elasticity too. The ability of our neuromuscular system to transmit signals to our muscles and tendons also increases considerably. Your reflex and your ability to compact stress also increase within a month if you do plyometric exercise every day.
Beginners guide to Plyometric exercises
Let me provide you with the best plyometric exercises from a dozens of different types of plyometric exercises that i regularly do .These exercises can be done in the comfort of your home. Do not try to do all of the exercises within a day or week as it would stress your joints and tendons .Try to focus on your cardio, weight training, and stretching exercises a week before implementing the plyometric exercises into your exercise regime. At first you need to perform plyometric exercise in a slower and controlled manner, once you have formed an idea of the whole process you can increase your speed and velocity of your moments.
Do Sets, reps, and then take rest – Follow the pattern of doing a set of 3 sets, then 12 reps and then a 40 second rest in-between sets. Try to take at least 2 or 3 minutes of rest between each exercise.
1. Squat Jumps– Keep your feet shoulder width apart and start squatting up and down. Try to increase the speed and velocity of your squat and try to take higher Squats every single time. The exercise requires constant squatting without stopping once you land on your feet.
2. Taking Lateral Jumps– Lateral Jumps involves jumping over an object (you could use a cone at home). Try to make successful jumps to the opposite sides of the cone and jump back from the other side once you land there. Try to bring a pace and rhythm to the exercise so that you can continue to do this exercise effectively without stopping for a moment.
3. Power Skipping– Power skipping involves jumping and lifting your knee as high as you can. This increases your ability to stretch your knees.
4. Tuck Jumps-Tuck Jumps involves pulling your knees into your chest while taking high jumps and releasing your knees as fast as possible on your way down so you land on the balls of your feet .Try to keep your legs straight as possible. It’s hard at first attempts but through constant practice you would master Tuck Jumps.
5.Alternate Leg Bounding-involves taking longer and higher steps while running .You need to drive off your right foot ,then bring your left knee up and try to stay in the air as long as possible while doing so. Once you land repeat the process again with your right foot.
6. Box Jumps– Start with a box 18″ off the ground and increase the box’s heights as you become stronger. The exercise involves jumping onto the box and immediately stepping back to the ground.
7. Plyometric Push-up– involves pushing your hands off the floor with enough force when you try to resume your normal push-up position. When you have mastered the exercise your hands will leave the floor with ease.