Most gym-goers are pretty comfortable with cardio and weight lifting. Nowadays, that tends to be the bread and butter of most fitness routines.
Personally, I normally stick with these two things myself. After all, traditional lifting and cardio can help with just about any goal you may have. But, what if your goal is more performance-based?
Well, there are other types of training that focus on boosting performance. If that's a goal of yours, this may be of interest to you!
One of these popular training styles is called plyometrics. Have you ever heard of it?
Plyometric exercises are meant to help you become a faster and more powerful athlete. This is especially true when it comes to running and jumping.
So, whether you're training to be a high-level athlete or improve your performance ... Plyometric exercises can help out.
Before we dive into the exercises and benefits though, let’s dive into what plyometric training is.
What is Plyometric Training?
Plyometrics, also known as plyometric training or jump training, is all about explosiveness. These types of exercises rapidly stretch and then contract your muscles.
The rapid stretch actually adds to the force produced by contracting your muscles. Allow me to explain a bit, as this may be a little confusing.
You see, your muscles are like rubber bands. They’re quite elastic, and that doesn’t just mean they can stretch.
Elasticity is their ability to return to their resting length after being stretched. When you stretch a rubber band, and then let go of one side, what happens? It snaps back to its resting length, and you don't have to add any force to do it. The elasticity itself produces enough force to shoot it across the room.
Your muscles aren’t much different, but there is one big difference. In addition to the force produced from the stretch, you’re also contracting your muscles too. So, these forces add together, and you end up with even more power and explosiveness!
Plyometric exercises aren't just speedy squats or lunges. Basically, they're a form of jump training. However, you can do plyometrics with your upper body too.
You can break plyometrics down even further into two main categories as well: slow and fast.
They’re quite similar, but each type has to do with how much ground contact time there is. Fast plyometrics involves less ground contact, often for less than 0.25 seconds.
Slow plyometrics will involve longer ground contact, above 0.25 seconds. To picture the difference, try this.
Imagine jumping with your whole body versus jumping with your feet and ankles only.
The first one is like a standard vertical jump. You go from standing, to fully squatting down, to jumping as high as you can.
This would most likely be a slow plyometric exercise, even though you’re doing it as fast as you can.
The second one will be a fast plyometric. With a slight bend in your knees, try jumping using only your feet while still standing tall.
These jumps won't be as powerful, but you can land and jump again very quickly.
Both types of plyometrics have their place. Plus, If you want to maximize your performance, it's best to train each type.
The slow plyometric exercise will enhance your power and speed from a multi-joint perspective. You’ll be more explosive in your quads, glutes, hamstrings, and calves. If you want to jump higher and further, this is what you want to do!
The fast plyometric exercise will increase the power produced by your ankles. This is almost all done with the calf muscles and achilles tendons. This can help with quickness picking up and putting down your feet.
But, what are the specific benefits of plyometric training? Let’s take a more in-depth look into the benefits you’ll get from plyometric exercises!
Benefits of Plyometric Exercises
Plyometrics are a great way to boost performance and increase your overall fitness. Seriously, there’s a lot these exercises have to offer!
Here are the main ways that plyometric exercises can help you out.
Plyometric Exercises Can Improve Your Power
Plyometric training is renowned for its ability to increase muscular power. Don’t confuse power with strength though, because they’re very different.
Strength is all about how much force you can produce. Power is about how quickly you can produce a certain amount of force.
So, if you can squat 1000 pounds, it doesn’t equate to you jumping high. You could be very strong, but not powerful.
Plyometric training can help with strength some, but it won’t help you squat 1000 pounds. It will, however, help you jump higher and become more explosive.
Plyometric Exercises Can Increase Speed and Agility
How are plyometric exercises for speed and agility?
Well, remember when I talked about the difference between fast and slow plyometrics? Fast plyometrics can help you increase your speed.
The more power you build in your lower body, the more potential you have to increase speed and agility.
Plyometric Exercises Can Enhance Your Athletic Performance
No matter your fitness style, plyometrics can give you that extra edge in performance.
As we’ve already discussed, plyometrics can help you increase muscular power. This means over time you will become a more explosive athlete.
Also, it’s likely you’ll be able to run faster and jump higher (1). That could give you a big boost in performance for sure!
Plyometric Exercises Can Support Better Bone Health
Not only are plyometrics fun, but they're also fantastic for your bones.
The impact and weight-bearing nature of plyometric exercises can improve bone density (2). This will likely contribute to stronger, healthier bones in the long run.
The high impact of plyometrics is a strong force that needs to be absorbed. The only way your body knows how to address this impact is by strengthening your bones and soft tissues.
Plus, as far as health goes, having strong bones is never a bad thing!
Plyometric Exercises Can Improve Cardiovascular Fitness
Plyometrics also doubles as an excellent cardiovascular workout. The high-intensity nature will really get your heart pumping, and your lungs working.
You try doing several box jumps in a row, and tell me you don’t get out of breath! If you’re jumping with maximal effort, you’ll get some cardiovascular benefits for sure.
Now, this is in addition to the other benefits. While plyometrics can be exhausting, I still wouldn't recommend it in place of traditional cardiovascular exercise.
Plyometric Exercises Can Support Weight Loss
In order to lose body fat, you must burn more calories than you consume over time. High-intensity exercises like plyometrics can definitely help you there!
Any type of movement in your body burns calories. The higher the effort and intensity, the more calories you can potentially burn too. Well, I would argue that plyometrics are pretty high-intensity!
As long as your diet is on point, plyometrics can help you burn the calories you need to lose some body fat. It’s not the only thing that will matter, but these exercises can always help.
Plyometric Exercises Don't Require Much Equipment
One of the great things about plyometric exercises is their simplicity.
Many of them require little to no equipment. This makes it easy to fit them into your workout schedule, whether you're at home, in the gym, or outdoors.
All you need is a little space for these exercises to get a serious workout wherever you are.
Best Plyometric Exercises For Speed and Power
Alright, it’s about that time! Let’s dive into some of the best plyometrics exercises for speed and power.
Jump Squat
This exercise targets your calves, quads, glutes, and hamstrings. Jump squats are a great way to get that explosive power and speed!
The goal is to perform a squat followed by a high jump. Then land softly and immediately go into the next squat jump.
Keep your back straight and knees in line with your toes throughout the movement. Don’t be afraid to swing your arms up as you jump up.
That will help build your momentum and get you the highest jump.
Broad Jump
Broad jumps help develop power in the horizontal direction. Believe it or not, the mechanics and results are different from jumping for height.
Stand with your feet shoulder-width apart. Lower into a semi-squat, then explode forward as far as you can, landing softly on both feet. Again, swing your arms down on the way down, and up as you begin jumping.
The goal is to aim for maximum distance with each jump.
Ankle Jumps
Ankle jumps focus on the calves and the power of the ankle joint. These are especially good to target your foot speed and gain power in your calves.
Keeping your legs mostly straight, quickly bounce off the balls of your feet. Do your best to minimize ground contact time. This will feel like you’re doing consecutive mini jumps by pointing your feet.
You won’t get as high, but you will be jumping much quicker. This is a type of fast plyometrics that I was referring to before.
This exercise improves the reactive strength of your lower legs. This is very ideal for quick direction changes and sprints.
Skater Hops
These lateral jumps improve your side-to-side agility, balance, and leg power.
Leap to the side, landing on one foot, then immediately jump to the opposite side. This should feel like you’re mimicking the motion of a speed skater.
This exercise enhances lateral movement speed and stability. Plus, any athlete can benefit from that!
Tuck Jumps
Tuck jumps boost your vertical explosive power. They also boost your ability to bring your knees up quickly after exploding off the ground. This can help translate into fast and explosive running.
Jump up as high as possible, bringing your knees to your chest mid-air, then land softly and jump again.
Focus on height, speed in bringing your knees to your chest, and minimal ground contact time.
Hurdle Hops
Hurdle hops improve agility, coordination, and leg power. Plus, you can get creative as you build a fun obstacle course to jump through.
Set up small hurdles or obstacles in whatever way you can imagine. Some can be forward, some can be facing other directions, and you don’t have to have them all in line.
Quickly jump over them consecutively with both feet together. Do your best to maintain a fast pace and land lightly. Your ground contact time should be very short.
This exercise simulates the quick, explosive movements required in many sports. If you set it up right, it will increase your ability to change direction quickly.
Jumping Lunges
This is a dynamic movement that can boost power while also improving stability. Each leg is in a different position than the other in every jump.
So, balance and stability is a big factor. Also, it’s only a step back from a single leg jump, so it’s good for progressing into that exercise.
Start in a lunge position, jump up, and switch legs mid-air. You should be landing in a lunge with the opposite leg forward.
Keep your movements controlled and your core engaged. Again, don’t be afraid to swing your arms to gain momentum as you jump.
Box Jumps
This plyometric exercise is popular and challenging. Box jumps are great for targeting your vertical jump ability, and they’re fun.
They especially rely on muscles like your quads, glutes, and calves. So, it's safe to say your legs can see some major benefits.
Stand in front of a sturdy box or platform with your feet spaced hip-width apart. Squat down quickly, swinging your arms down, then swing your arms up and jump onto the box with both feet.
Make sure both of your feet are completely on the box. Step down and repeat, focusing on powerful upward movements.
While many others are consecutive, going right into another jump, these are not. It’s one explosive jump, reset, and do it again.
Depth Jumps
This is another classic plyometric exercise but with a little twist.
Remember when I explained how your muscles are like rubber bands? Well, the faster you stretch them, the faster they will rebound.
In a depth jump, you are stepping off of a box and quickly jumping after you land. The extra momentum from stepping down causes a rapid stretch of those muscles.
This helps to give a strong rebound effect and can increase your jump height (2). It’s almost like a mini trampoline effect, except it all takes place in your muscles.
The goal is to absorb the landing with a slight knee bend, and immediately jump up as high as possible.
This exercise teaches your muscles to contract more powerfully after a rapid stretch. This is exactly what you want when it comes to enhancing explosive performance.
Bounds
Bounds increase stride length and power, crucial for sprinting speed and distance runs alike.
Perform exaggerated, powerful strides, propelling yourself forward with each leap. Think of it like running while taking the biggest steps possible.
It looks funny when you’re doing it, but it works!
Burpees
Burpees are a full-body exercise that improve endurance and explosive power. Many people hate doing them because they can be really exhausting.
That’s part of why they work so well though!
From a standing position, drop into a squat, place your hands on the ground, and jump into a push-up position.
From there, perform a push-up, and then reverse the entire movement until you are standing. End the exercise with a vertical jump on your way up.
Burpees are killer, but they will get you burning calories like no other. If you want to lose body fat too, throw these in and they’ll do nothing but help!
How Often Should You Do Plyometric Exercises
If you’re ready to jump into these exercises, by all means, have at it. Like any exercise routine though, you'll want to balance the benefits with your risk of injury. With that being said, I have some recommendations of my own...
For Beginners
If you're new to plyometrics, it would be wise to ease into it with 1-2 sessions per week. This allows your body to adapt to the new demands without overwhelming it. That can help in reducing the risk of injury.
For More Advanced Training
As you get used to plyometric training, you can consider 2-3 times per week. This allows for more stimulus and opportunity for improvement. Don't forget to maintain adequate recovery between sessions!
Tips For Maximizing Your Plyometric Exercise Routine
Before you dive into plyometric training, I have a few more tips to help you maximize the results you see!
Focus on Quality Over Quantity
Plyometric exercises are high-impact and intense. Prioritize the quality of each movement over the number of repetitions or sets. Proper form is everything!
Listen to Your Body
Pay close attention to how your body responds to the training. Fatigue, persistent soreness, or discomfort could indicate that you need more recovery time. Adjust your training frequency accordingly to allow for adequate rest.
Alternate Between High and Low Volume Phases
This goes for intensity too. To reduce overtraining and promote continuous progress, consider cycling your training intensity.
Adjust Frequency Based on Individual Progress and Goals
This is a no-brainer. Remember, every individual's results from training can vary quite a bit. Tailor how often you do plyometrics to your progress, fitness level, and goals. If you're doing 2 sessions per week, and progress slows, try 3 per week.
If you're just wanting to add them in to get your heart rate up, it's likely not necessary for 3 sessions a week. Remember, they can be pretty demanding and intense.
Incorporate Adequate Recovery
Ensure you're allowing enough time for recovery between plyometric sessions. Rest days and sleep are very important. Don't forget that nutrition and hydration are crucial in supporting muscle repair and growth.
Reach Your Goals With 1st Phorm
If you’re an athlete, speed and power matter a lot. It can be the difference between you winning or losing.
This is where plyometric exercises can help. Plyometrics can help increase your speed, power, and explosiveness.
If you’re not an athlete though, plyometrics can still help you reach your goals. Plus, it’s pretty cool having a high vertical jump.
Again, with little equipment needed, you can easily add plyometrics to your workout plan. But, at the end of the day, it also depends on what your goals are.
Obviously, it's going to take more than just your workouts to achieve your goals and earn the best results possible. Really, it's going to take a well-rounded approach to workouts, nutrition, and recovery as a whole.
That's where we're happy to help! In fact, that's why we developed the ultimate all-in-one tool to help you earn results: The 1st Phorm App.
Not only will the app give you more plyometric workouts and exercises, but literally everything else you need to see results too. Inside the 1st Phorm App, you'll get access to:
• A certified personal trainer and nutrition coach (sometimes a dietitian) to coach you every day in the app
• A custom nutrition plan and an easy way to log your food to stay on track
• 5x per week live streams about nutrition, training, and supplementation
• A full library of workout programs catered to your goals
• Activity and step-counting software
• Progress tracking and body metrics to make sure you get the results you're after
Ready to reach your goals and look and feel your absolute best? Get started now! Download the 1st Phorm App here, and I promise you won’t regret it!
If you have any questions or need help in the meantime, don’t hesitate to reach out! We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
References:
(1) Slimani M, Chamari K, Miarka B, Del Vecchio FB, Chéour F. Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review. J Hum Kinet. 2016 Oct 14;53:231-247. doi: 10.1515/hukin-2016-0026. PMID: 28149427; PMCID: PMC5260592.
(2) Arazi H, Mohammadi M, Asadi A. Muscular adaptations to depth jump plyometric training: Comparison of sand vs. land surface. Interv Med Appl Sci. 2014 Sep;6(3):125-30. doi: 10.1556/IMAS.6.2014.3.5. Epub 2014 Sep 18. PMID: 25243078; PMCID: PMC4168734.
ABOUT THE AUTHOR
