balance · box jumps · jumps · plyo box · plyometric · power ·Nov 15, 2019

Plyometric Jumps Exercises to Build Dynamic Power and Balance

Plyometric jump exercises are those fitness exercises which are designed to exert some maximum forces on the muscles in shorter intervals of times. The overall goal of the exercises is to increase the power or the speed-strength.

These exercises vary greatly mainly depending on the exact parts of the body they are intended to work. The differences are also determined by the intended purposes. To be able to do a comparatively good job, you definitely have to familiarize yourself with them.

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We have voluntarily stepped in to help you out in this. We have sampled a couple of these exercises. We are going to discuss them, explain how to work them out, and the benefits you should anticipate from them. It is our hope that you are definitely going to find the explanations that follow quite relevant and great for your training.

#1: Standing Broad Jumps

The standing jumps play the role of working your legs. The exercise streamlines the flow of blood to your lower limbs. It also aids in the shedding of excess fat and combating the menace of varicose veins. This is an exercise you want to implement if you want your legs to develop awesome power. The following procedures will help you out:

Step I: Place your feet slightly less than shoulder-width apart

Step II: Sway your arms and hips backward and forwards. Jump high enough thereafter.

Step III: Alternatively, you may also sway your hips and arms forwards only

Step IV: Bring your arms back and proceed to the squat position. Activate your glutes and hamstrings a second time.

Step V: Drive forward with your hips and arms. Jump out as far as you possibly can and finish off by landing in an athletic position.

#2: Knee Tuck Jumps

The knees are generally susceptible to all manner of forces and impacts. It is because of this that they have to be given extra care and attention. Knee tuck jumps are plyometric exercises that are designed to keep your knees strong and healthy. Follow these steps to do them:

Step I: Start off at the standing position with your feet hip-width apart.

Step II: Bend your knees slightly and then extend your arms out at shoulder height

Step III: Use your leg power to bend deeper. Jump straight up while at the same time lifting your knees. Touch your extended hands.

Step IV: Land softly yet again with your bent knees

Step IV: Take great care not to lock your knees while landing. Take similar precaution also not to arch your back while landing. This might injure your spine.

#3: Jumping Lunges

Jumping lunges are sudden forward thrusts of the body. The thrust is typically made possible by the outstretched arm. It is an advanced variation of the typical basic walking lunge exercise. It works the torso, lower abdomen, and the hip regions of the body.

The exercise stretches the muscles and enhances the flow of blood into the body and especially in the aforementioned areas. Follow these steps for the exercise:

Step I: Jump high in the air and switch your forward foot appropriately before making a landing

Step II: Add the jump lunge exercise to the high-intensity interval training routine.

NB: You will not require any equipment to do this exercise. It is also simple enough to undertake just about anywhere. This is not to mention that you also stand to reap the benefit of improved heart rates.

#4: Lateral Plyometric Jumps

The lateral plyometric jumps are advanced forms of exercises that are designed to boost your agility and power. Its intense and rigorous nature softens the muscles of your body and make the highly responsive. This way, they are more likely to respond to the least of the impulses directed toward them. The steps hereunder will greatly aid you in working out your body:

Step I: Push your body in the forward direction. Include those exercises which generate stability and power while in the lateral motion.

Step II: Perform the exercises at approximately 30-60 intervals. Rest for a further 60 to 90-second intervals and then repeat the entire procedures 3 times in a row.

Step III: While carrying out the exercises vary the heights and the speeds of the jumps accordingly.

Step IV: Lastly, increase the difficulty levels appropriately also. Do this by performing one leg hops.

#5: Squat Jumps

These are exercises that are designed to work the back portions of the thighs and the lower parts of your legs. The exercises are designed and intended to mitigate a couple of problems that these portions of your body confront. These include venous insufficiency and varicose veins. To be able to undertake these exercises, following the instructions hereunder:

Step I: Start off by standing with your feet at shoulder-width apart from each other.

Step II: Proceed to do regular squats after which you are to engage your core. Finish this second procedure by jumping explosively.

Step III: Squat down. Jump as high as you can by use of one explosive movement.

Step IV: Immediately landing, squat down yet again. Jump as high and explosively yet again.

Step V: Upon landing a second time, lower your body into the squat position yet again in order to complete one rep. Be sure to land as quietly as possible by employing the necessary controls.

Step VI: Repeat the procedures above some 10 times.

CONCLUSION

Needless to say, it is not sufficient to know about the plyometric exercises and their benefits alone. You definitely have to go a step further and leverage their benefits. This can only happen if you pick one exercise and then work it out.

You also should invoke the assistance of an expert coach to help you out. This is because these exercises are ordinarily daunting and hence may not be carried out individually. Also, a coach is important in that he will help you to adhere strictly to a stipulated schedule.

These are exercises you should do preferably on a weekly basis. This is especially if your diet comprises great amounts of junk foods. These help to burn the excess calories which are primarily responsible for a host of metabolic disorders like diabetes, obesity, and heart attacks. Share this info far and wide also. You definitely want others like you to gain from it.