May 20, 2020
8 dynamic plyometric moves to add to your workout

Plyometric movements have shown to torch calories, increase muscle strength, and improves power with explosive movements.

Such types of training involve power jumping, repetitive bounding, and quick-force production. When your muscles eccentrically contract, or shorten, them immediately stretch and lengthen, they produce maximal power that’s perfect for athletic circumstances.

Photo: Roy D / Flickr Commons

Incorporating plyometric training into an athlete’s strength and conditioning program not only can increase speed and power in quick bursts but also help prevent injuries.

A recent article in GQ Magazine highlighted some plyometric exercises to add to your workout regimen that can aid everyone from weekend warriors to youth student-athletes to the professionals.

  • Quad Roll
    Come down to your forearms with your stomach facing the floor. Place a foam roller under your hips. Keep your abs engaged to prevent overarching your lower back. Exhale as you roll all the way down to the tops of your knees. Inhale as you slowly roll up to your hips.
  • Squat Jump
    Stand with feet at hip-width distance. Send the glutes back and lower down into a squat until your quads are about parallel with the ground. Press through the heels to explode upward, landing back down in the bottom of a squat.
  • 3D Double-Leg Hop
    Stand with your feet together. Start jumping up and down, then transition after five hops to five more forward and backward, then five from side to side, and finally, five twisting, jumping both feet to 3 o’clock, back to center, then to 9 o’clock.
  • Alternating Reverse Lunge
    Stand with your feet together. Step back with your left foot and lower into a reverse lunge, keeping your chest tall. Push through your left heel to return to stand; repeat on the opposite side.

» ALSO SEE: Bi-lateral lower body plyometrics

  • Shoulder Tap
    Get in a high plank position with shoulders over wrists, a straight line from shoulder to ankle. Engage the core and, without swiveling your hips, tap your right hand to your left shoulder. Replace hand on the ground and repeat on the opposite side for one rep.
  • Speed Skater
    Stand with your weight on your right foot and your right knee bent. Lift your left leg off the floor behind you and jump laterally to your left by pushing off with your right leg. Land on your left foot, lifting your right leg off the floor behind you. Continue hopping back and forth. If needed, you can touch your back foot on the floor behind you for balance.
  • Drop Jump
    Stand on a bench or small step stool with your feet together. Start to lean off the bench with one leg. As gravity takes over, land with both feet upright on the floor below. Immediately rebound, launching upward into a straight jump, then absorb the impact and stop for one rep.
  • Mountain Climber
    Begin in a push-up position. Engage your core and keep your back neutral. Drive your right foot in toward the chest, keeping your foot flexed. Then, quickly repeat with the left for one rep.

To read the full story on incorporating plyometric movements into your workout, click here.

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