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Plyometric Exercises - Instruction and Examples

Plyometric exercises have become more popular since exercise systems such as Cross-Fit, TRX, and short total body workouts are in style . Plyometric exercises are used in training aimed at increasing muscle power and force. These exercises are especially helpful for athletes because many of them are designed from actual sport movements.

Among the sports and fitness community there is the question of safety in Plyometric exercises because the nature of the exercises sometimes increase risk of injury. But Plyometric are mostly safe and successful. What is important is that you get proper instruction and start with beginning movements. If you use Plyometric exercises you should concentrate on the quality of the effort and not the quantity.

Inside the Workouts
There are literally thousands of Plyometric exercises. I am going to give you a few examples. Most workouts are done 1-3 times per week, based on your fitness level. The intensity of the exercises will increase as your fitness level increases.

Tuck Jumps (low intensity) Lower Body - How to perform it

Begin in a standing position, feet hip width apart, chest lifted, shoulders dropped
Jump up, grabbing both knees as they come up your chest
Return to the starting position landing on the balls of the feet
Try to anticipate the landing and spring up as quickly as you can
Keep the feet touch on the ground to the shortest time possible
You can do from 1-3 sets with 5-10 repetitions per set.
Stop for a short rest between sets.

Two legged Hops or Bunny Hops (medium intensity) Lower Body How to perform it

Stand with your feet shoulder-width apart
Lower into a squat position and jump as far forward as possible
Land on the balls of both feet
Try to keep your body vertical and straight, and do not let your knees move apart or to either side
Try to anticipate the landing and spring up as quickly as you can
Keep the feet touch on the ground to the shortest time possible
Use quick double-arm swings and keep landings short
Try 1-3 sets with 5-10 repetitions per set
Stop for a short rest between sets.

Press Ups (Low-medium intensity) Upper Body How to perform it

Press ups are merely push-ups, except you will clap on the way up and then lower your chest.
Try 1-3 sets with 5-10 repetitions per set
Stop for a short rest between sets.

Chest Pass (This exercise requires an assistant and a medicine ball.)
How to perform it


Stand feet shoulder width apart and your knees slightly bent facing your assistant
Hold the medicine ball with both hands at chest level, elbows pointing out
Pass the medicine ball to your partner, pushing it off your chest and ending with your arms out straight
Your partner catches the medicine ball, allows the medicine ball to come to their chest before pushing it off back to you.
You should try to anticipate the catch, and return the medicine ball as quick as possible.
Try 3 set of 10 repetitions
Take a 5 minute recovery between sets

You can see from these examples how powerful the exercises are. Keep in mind you do not have to start with the highest number of sets and reps, build up slowly. And also, you should concentrate on quality of the move and not the quantity.

Always check with a medical professional before starting theses exercises or any exercise program. Be healthy, be happy.

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Content copyright © 2013 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.



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