Plyometrics or “plyo” for short is an advanced training technique, the exercises are designed to develop muscle power and speed with their fast explosive and powerful movements to improve performance, speed, quickness and power. Originally designed for athletes, however this training has become popular among fitness enthusiasts due to the positive results received.
This type of training conditions the body with dynamic resistance exercises, by rapidly stretching a muscle (eccentric phase) and then rapidly shortening it (concentric phase).
This type of exercise are great for your cardiovascular system, they will get your heart rate up and assist in burning a ton of calories; you can do them on their own or if add them into your your strength workout.
Types: Of course when performing all of these exercises you’ll be working your entire body, however some of them are focused on certain areas. Always keep your core tight when training to protect your back and burn more calories.
Upper Body: Plyo push ups. Legs: Speed Skaters, forward and lateral cone jumps, box jumps, split jumps or jump lunges, burpees, squat jumps, ski jumps, plie jacks, power kicks. Full Body: Seal jumping jacks, tuck jumps, mountain climbers.
Risks: It is best to consult your physician prior to beginning any new regime as well as work with a trainer who can show you correct form. Like any form of training, be mindful of your body, take rest and off days when you need, over training and over use is not good for your body.
If you are in poor physical condition or have joint issues, you are not a good candidate for this form of training.