Plyometric exercises use explosive motion as part of an athlete’s training. Many people incorporate plyometric exercises into their workouts due to their ability to tone muscle, increase speed and promote weight loss. Not only do plyometric exercises have benefits such as improving one’s overall health, they can also save time with quick and efficient workouts.
Squat Jumps
Stand with feet shoulder-width apart and your body leaning slightly forward. Your arms should be at a 90-degree angle. Lower your body until your thighs are parallel to the floor. Jump up vertically while pushing your arms upward. Repeat the movement quickly 15 times. Complete three sets.
Lateral Jump on a Box
Stand with feet hip-width apart next to a box, at a height determined by how high you can jump. Lower your body until you are almost in a squat position. Explode upwards and onto the box. Step off of the box. Do not jump down. Complete 15 repetitions for three sets. This exercise can also be completed while facing the box.
Split Squat Jumps
Stand with feet hip-width apart and step back about two feet with the right leg. Bend at the knees until your left thigh is parallel to the floor. Jump up vertically and switch legs in the air so that the back leg will now be extended to the front and the front leg should be extended to the back when you land. Do not pause in between jumps. Complete 15 repetitions on each leg for three sets.
Double Knee Jumps
Stand with your feet about hip-width apart. Bend your knees until your thighs are parallel to the floor. Jump up vertically with both feet while tucking your knees into your chest. Return to the starting position. Complete three sets of 15 repetitions.
About this Author
Mary Catherine Holcomb is a 24-year-old full-time newspaper and freelance television reporter in her southern Louisiana hometown and also a Nike Field Reporter Correspondent, which involves blogging for NikeWomen.com. She holds a mass communications/broadcast journalism degree from Nicholls State University in Thibodaux, La.
