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Plyometric Exercises || Jump Training

Plyometric Exercises

Plyometric exercises, also known as "jump training" is a training technique designed to increase muscular power and explosiveness. Different plyometric exercises include - death jumps, multiple jumps (box jumps, long jumps, vertical jumps, hurdle jumps), marches (box jump march, box march high, split jump),lateral jump (barrier lateral jump, box lateral jump).
Plyometrics are primarily used by athletes, especially martial artists and high jumpers, to improve performance, and are used in the fitness field to a much lesser degree. This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" way, for example with specialized repeated jumping.

Plyometric Exercises or Jump Training for stronger body

Warning:


  1. If you're in poor physical condition or have bone or joint problems, then these exercises can increase the risk of injury to lower-body joints such as knees and ankle.
  2. Proper plyometric technique is essential.

  1. Depth Jumps
  2. Plyometric Exercises or Jump Training for stronger body

    1. Platform :
    2. Instructions

      Preparation : Stand on box close to front edge facing platform.
      Execution : Step off box landing on both feet between box and platform. Jump off the ground as fast as possible onto the platform.

    3. Vertical :
    4. Instructions

      Preparation : Stand on box close to front edge facing vertical jump flag.
      Execution : Step off box landing on both feet under vertical jump flag. Jump off the ground as fast as possible. Reach up with one or both hands and hit the highest flag possible.

  3. Multiple Jumps
    1. Box Jumps :
    2. Plyometric Exercises or Jump Training for stronger body

      Instructions

      Preparation : Stand in front of a secured box or platform.
      Execution : Jump onto box and immediately back down to same position. Immediately repeat

    3. Long Jumps :
    4. Plyometric Exercises or Jump Training for stronger body

      Instructions

      Preparation : Stand behind starting line.
      Execution : Squat down and jump forward as far as possible using a double arm swing. Upon landing, immediately jump forward again.

    5. Vertical Jumps :
    6. Plyometric Exercises or Jump Training for stronger body

      Instructions

      Preparation : Stand below vertical jump flag.
      Execution : Squat down and jump up as high as possible. Reach up with one or both hands and hit flag. Upon landing, immediately jump up again and attempt to reach higher.

    7. Hurdle Jumps :
    8. Plyometric Exercises or Jump Training for stronger body

      Instructions

      Preparation : Stand facing collapsible hurdles or barriers (12" to 36", 30 cm to 90 cm) set up in a row.
      Execution : Squat down and jump over hurdle with feet together using a double arm swing. Upon landing, immediately jump over next hurdle.

  4. Marches
    1. Box jump march :
    2. Instructions

      Preparation : Stand in front of a short box or platform. Place one foot on edge of box.
      Execution : Jump up high and land with opposite foot on edge of box and other foot on floor. Immediately repeat.

    3. Box march high :
    4. Instructions

      Preparation : Stand in front of a box or platform. Place one foot on edge of box.
      Execution : Jump and land with opposite foot on edge of box and jump on other foot on floor. Immediately repeat.

    5. Split Jump :
    6. Plyometric Exercises or Jump Training for stronger body

      Instructions

      Preparation : Stand with one foot forward and other foot back with knees initially bent only slightly. Dip body down by bending legs more.
      Execution :  Immediately jump upward. Quickly re position legs and land with feet in opposite positions. Immediately dip body down by bending legs just short of rare knee making contact with floor. Keep torso upright and hip of rear leg the straight. Repeat sequence with opposite leg movement. Continue jumps by while alternating leg positions.

  5. Lateral Jumps
    1. Barrier Lateral Jump :
    2. Plyometric Exercises or Jump Training for stronger body

      Instructions

      Preparation : Stand with side to barrier.
      Execution : Jump sideways to opposite side of barrier. Upon landing, immediately jump to other side

    3. Box lateral jump :
    4. Plyometric Exercises or Jump Training for stronger body

      Instructions

      Preparation : Stand on box.
      Execution : Jump sideways down to side of box. Jump back onto box then jump down to the other side of the box. Jump back onto the box and repeat.
Hope you got clear with plyometric exercises. So, share it with others also. Also see Balanced diet, nutrition, home exercises, yoga asanas and their benefits, and many other health related topics at Meraki Health and Fitness.

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