Have you ever seen somebody looking a little bit crazy jumping around in the gym?
Maybe they're jumping up into the air ... Maybe they're doing push-ups and flying off the ground ... Maybe they're even throwing a med ball as high as the sky...
You probably look at them and think, "What the heck are they doing?"
Well, if you have, then you might have seen me at the gym!
All of these types of explosive movements are called plyometric exercises, or "plyos" for short. In my opinion, they are exercises that I don't see enough people doing.
But why is that?
Well, I want to take the time today to make sure that you understand everything you need to know about plyometric training and reactive movements.
What You'll Learn In This Article:
• What Plyometric Exercises Are
• Benefits of Plyometric Training
• Different Types of Plyometric Exercises
• How to Perform These Explosive Movements
• Safety Considerations and Proper Form
• Equipment Needed for Success
What Are Plyometric Exercises?
They're exercises where your muscles exert maximum force in short bursts of movement.
You might hear them called by different names:
• Jump training
• Plyos
• Reactive training
But they all refer to the same type of explosive movement that helps build power and speed in your muscles. They do this through enhanced muscle activation (1).
Three Phases of Plyometric Exercises
Understanding these phases will help you better grasp how to perform these exercises. You'll be able to do them effectively and maximize ground reaction force.
The three phases are:
• Eccentric
• Amortization
• Concentric
Let's break each one down:
Eccentric Phase
This is where your muscles and tendons store energy that will be released later on.
Think about a box jump. This is the part of the movement where you:
• Slightly bend your knees
• Drive your hips back
• Swing your arms back
This is your loading position, ready to generate maximum muscle force.
You'll actually land in an eccentric phase as well, which is why proper landing mechanics are crucial.
Amortization Phase
The amortization phase is a very short stint where your body is in the "in-between" stages.
This is a time delay where your body:
• Transitions stored energy
• Prepares for explosive movement
• Maximizes power development
Usually, the shorter the amortization phase, the better!
Concentric Phase
The concentric phase is where your muscles and tendons unload the stored energy, leading to:
• Maximum vertical jump height
• Explosive power output
• Peak athletic performance
Back to our box jump example: This is where you're in full extension, floating through the air.
Key Takeaway: The stretch-shortening cycle (SSC) must take place for optimal power development. This cycle involves shortening and lengthening of muscles in sequence (2).
Benefits of Plyometric Exercises
Let me be clear: plyometric exercises are seriously underutilized. Research shows they can enhance nearly all fitness parameters and sports performance (3).
The benefits of plyometric training include:
• Increased explosive power
• Enhanced athletic performance
• Better muscle coordination
• Improved reaction time
• Greater caloric burn
• Enhanced bone density
Let's dive deeper into the three main benefits:
Increased Strength & Power
When you do plyometric exercises, your muscles can be stronger and can have more power (1).
You need strength to enhance your quality of life and carry out everyday activities. You also need power to do the same things.
You have to have a certain amount of strength in order to walk across the street. You also have to have a certain amount of power to walk across the street in a certain amount of time.
This is a very elementary example of why strength and power are important ... But it’s very true. This also translates to athletic performance.
Improved Speed & Agility
Plyos significantly improve both agility and speed (4).
Agility and speed are important because they can help to develop your functional strength. You see, agility is your body’s ability to move quickly and easily. Some people might even call this being nimble.
Agility and speed go hand in hand. The more agile that you are, the more quickly you can move.
This goes for an athlete who is weaving in and out of other players on the field to get open. This can also include making sure that you can safely get out of the way of someone rushing down a hallway.
Being able to adapt to the environment around you can only help to make sure that you go through life in a safer way.
Improved Balance & Stability
Research shows plyometrics can dramatically improve your balance and stability (5). Balance and stability are important for you no matter who you are.
They can help you prevent falls, improve your daily life, and even make you a better athlete.
Think about it ... If you are a hockey player, you want to make sure you don’t get knocked off the puck when you are skating around your competition.
As a parent, you want to be able to chase your kiddos around the yard.
As we get older, we want to make sure that you aren’t falling over and busting a hip.
The benefits are far and beyond what we discussed here. But that does not take away from the fact that these three benefits are extremely important.
So what are some plyometric exercises that you can try?
Plyometric Exercises For You To Try
Let's break these down into two main categories:
• Upper Body Plyometrics
• Lower Body Plyometrics
Upper Body Plyometrics
These exercises target your chest, shoulders, back, and core muscles through explosive movements:
Explosive Push-Ups
1. Start in a high plank position with your hands slightly wider than shoulder-width apart, feet together, or hip-width apart.
2. Keep your core tight, glutes engaged, and body in a straight line from head to heels.
3. Lower your body with control by bending your elbows, keeping them at about 45 degrees from your body.
4. When your chest is about 2-3 inches from the ground, explosively push through your palms.
5. Generate enough force to lift your hands off the ground, pushing your entire upper body into the air.
6. Keep your fingers spread and hands ready to absorb the landing.
7. Land softly with slightly bent elbows to absorb the impact.
8. Immediately begin the next repetition to maintain power output.
Med Ball Slams
1. Stand with feet shoulder-width apart, holding a medicine ball with both hands.
2. Rise onto your toes while extending your arms overhead, medicine ball raised high.
3. Engage your core and slightly bend your knees, preparing for the explosive movement.
4. Forcefully drive your arms down while simultaneously driving through your hips, crunching your core, and pressing your heels into the ground.
5. Release the ball at the bottom of the movement, aiming slightly in front of your feet.
6. Follow through with your arms and maintain an athletic stance.
7. Catch the ball off the bounce with soft hands, controlling the rebound.
8. Immediately begin the next repetition, maintaining explosive power.
Rotational Med Ball Throws
1. Position yourself 2-4 feet from a sturdy wall, feet shoulder-width apart.
2. Hold the medicine ball at chest height with both hands, elbows slightly bent.
3. Engage your core and rotate your torso 90 degrees to your loading side, keeping your feet planted and maintaining an athletic stance.
4. Explosively rotate back to center while driving through your legs, engaging your core, and extending your arms.
5. Release the ball toward the wall at chest height as you face center.
6. Stay ready in an athletic position to catch the rebound.
7. Control the catch and immediately rotate to the opposite side.
8. Maintain equal repetitions on both sides.
Med Ball Chest Pass
1. Stand facing a wall about 3-4 feet away, feet shoulder-width apart.
2. Hold the medicine ball at chest level with elbows out to sides, hands positioned on the sides of the ball, and core engaged.
3. Create a slight bend in your knees and hips while maintaining an upright posture.
4. Explosively extend through your legs, chest, and triceps in one fluid motion.
5. Release the ball with full arm extension, directing it straight toward the wall.
6. Stay ready in an athletic position as the ball rebounds.
7. Catch the ball with soft hands, absorbing the impact.
8. Immediately reset and repeat, maintaining explosive power.
Overhead Med Ball Throws
1. Begin standing 3-4 feet from the wall, feet hip-width apart.
2. Hold the medicine ball overhead with a slight bend in your elbows, core engaged, and shoulders active and stable.
3. Step forward with your lead foot while maintaining the ball position.
4. As you plant your front foot, drive your arms forward, engage your core, and keep your chest up.
5. Release the ball with full arm extension toward your target.
6. Maintain athletic position for the rebound catch.
7. Control the catch and reset your position.
8. Alternate your lead foot with each throw for balanced development.
Lower Body Plyometric Exercises
These exercises target your legs and core through powerful jumping movements.
Squat Jumps
1. Stand with your feet shoulder-width apart, toes pointed slightly outward. Keep your arms at your sides.
2. Bend your knees and push your hips back, lowering into a squat position. Keep your chest up and core engaged.
3. Once you reach about 90 degrees in your knees, explosively drive through your heels and extend your hips, knees, and ankles to jump straight up.
4. Swing your arms up as you jump to help generate more power.
5. Land softly by absorbing the impact through your legs, immediately returning to the squat position.
6. Reset your form and repeat the movement.
Reverse Lunge Knee-Ups
1. Start standing with feet hip-width apart, core engaged, and arms at your sides.
2. Take a controlled step backward with your right leg, lowering into a lunge position.
3. Both knees should bend to approximately 90 degrees, with your back knee hovering just above the ground.
4. Explosively push off your front (left) leg while simultaneously driving your right knee up toward your chest.
5. As your right knee drives up, swing your left arm forward and right arm back for momentum.
6. Hold the top position briefly with your right knee up and left leg fully extended.
7. Return to the starting position and alternate legs.
Box Jumps
1. Position yourself about 6-12 inches away from a sturdy box or platform, feet shoulder-width apart.
2. Begin with a slight bend in your knees and hips, arms behind your body.
3. Swing your arms forward and up while simultaneously bending deeper into your hips and knees.
4. Explosively extend your hips, knees, and ankles while swinging your arms up forcefully.
5. As you jump, pull your knees toward your chest and spot your landing on the box.
6. Land softly in the middle of the box with both feet simultaneously, knees slightly bent.
7. Stand up fully on the box, extending your hips and knees.
8. Step down one foot at a time and reset your position.
Lateral Skater Hops
1. Start in an athletic stance with your weight primarily on your right leg. Your left foot should be positioned slightly off the ground.
2. Bend your right knee slightly and hinge forward at your hips, keeping your chest up.
3. Push explosively off your right leg, driving laterally to your left side.
4. As you jump, swing your arms across your body for momentum and balance.
5. Land softly on your left foot, allowing your right foot to sweep behind you.
6. Absorb the landing by bending your left knee and hipping, maintaining control.
7. Immediately push off your left foot to return to the right side.
8. Continue alternating sides in a fluid, controlled motion.
Depth Drop Jump
1. Stand on a sturdy box or platform (start with 12-18 inches height), toes slightly over the edge.
2. Keep your chest up, core engaged, and arms relaxed at your sides.
3. Step forward off the box with one foot (don't jump down), allowing yourself to drop.
4. Land simultaneously on both feet with your knees slightly bent, feet hip-width apart.
5. Immediately upon landing, explosively jump straight up as high as possible.
6. Drive your arms up overhead as you jump to help generate maximum height.
7. Land softly again, absorbing the impact through your legs.
8. Walk back to the box and reset for the next repetition.
Frequently Asked Questions About Plyometric Exercises
Q: Are Plyometric Exercises Safe for Beginners?
A: Yes, plyometric exercises can be safe for beginners when properly progressed. Start with basic movements like squat jumps or box jumps, use lower heights for box exercises, and focus on proper form before increasing intensity. It's also recommended to work with a qualified trainer initially to ensure proper technique.
Q: How Often Should I Do Plyometric Exercises?
A: For most people, 2-3 plyometric training sessions per week with 48-72 hours of rest between sessions is optimal. Start with 1-2 sets of 6-10 repetitions per exercise, and gradually increase as you build strength and confidence.
Q: Do I Need Special Equipment for Plyometric Training?
A: While some plyometric exercises require equipment like boxes or medicine balls, many effective plyometric exercises can be done with just your body weight. Basic exercises like jump squats, skater hops, and clap push-ups require no equipment at all.
Q: Can Plyometric Exercises Help with Weight Loss?
A: Yes, plyometric exercises can support weight loss goals by increasing caloric burn during and after workouts through their high-intensity nature. They also help build lean muscle mass, which can improve overall metabolic rate.
How To Use Plyometrics To Your Advantage
Plyometrics are excellent additions to your workouts. Here's how to incorporate them effectively:
• Start with proper warm-up
• Focus on form first
• Progress gradually
• Allow adequate rest between sessions
• Combine with strength training
My personal favorite approach? Pairing plyos with heavy strength exercises. For example:
• Heavy squats followed by box jumps
• Bench press followed by explosive push-ups
• Deadlifts followed by med ball slams
There are many ways that you can improve your workout program with plyometric exercises... But I know that can be challenging at times.
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References:
(1) Chaabene, Helmi, et al. "Plyometric Training Improves Not Only Measures of Linear Speed, Power, and Change-of-Direction Speed But Also Repeated Sprint Ability in Young Female Handball Players." Journal of Strength and Conditioning Research, vol. 35, no. 8, 2021, pp. 2230-2235.
(2) Seiberl, Wolfgang, et al. "Editorial: The Stretch-Shortening Cycle of Active Muscle and Muscle-Tendon Complex: What, Why and How It Increases Muscle Performance?" Frontiers in Physiology, vol. 12, 20 May 2021, Article 693141.
(3) Kons, Rafael L., et al. "Effects of Plyometric Training on Physical Performance: An Umbrella Review." Sports Medicine - Open, vol. 9, no. 1, 10 Jan. 2023, pp. 4.
(4) Chandra, Suresh, et al. "Effects of Plyometric Training on the Agility, Speed, and Explosive Power of Male Collegiate Badminton Players." Journal of Lifestyle Medicine, vol. 13, no. 1, 2023, pp. 52-58.
(5) Ramachandran, Akhilesh Kumar, et al. "Effects of Plyometric Training on Balance Performance in Healthy Participants: A Systematic Review With Meta-Analysis." Frontiers in Physiology, vol. 12, 20 Oct. 2021, Article 730945.
