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Guidelines and Advice About Plyometric Exercises

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Plyometric Jumps, Hops, Leaps and Bounds for Muscular Power

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Plyometric Exercises Fitness Workout

Plyometric Exercises

What is Plyometrics?

Plyometric training is a type of jumping exercise to develop explosive power. Plyometrics is used for sports that require short bursts of power, such as football, tennis, squash and basketball, but it also makes a useful workout for anyone who wants to enhance their power. However, note that a plyometric routine is a high-impact activity, so avoid it if you have any back pain or joint problems.

How to Do Plyometric Bounds?

Jog for a few paces. Then push off with your right foot, bringing it forward (knee bent, thigh parallel with ground), and reach forward with your left arm. As your right leg comes through, your left leg extends back and remains extended for the duration of the push off. Land on your right foot. Repeat the bound using your left leg.

How to Do Plyometric Leg Hop?

Stand on one leg. Use it to push off and hop forward, landing on the same leg. Swing your other leg to increase the length of your jump. But mainly the aim is to achieve height. When landing, come down on the ball of your foot, and immediately push off again. Try to keep your body as vertical as possible during these plyometric hops.

How to Do Plyometric Tuck Jumps?

Jump upwards from a standing position and try to push your knees as close to your chest as possible. Land on the balls of your feet and immediately spring up again.

Plyometric Jumping Exercise Advice

(1) When jumping, crouch down so your knees reach a 90 degree angle.
(2) Use your arms to gain extra height, when hopping or jumping.
(3) When landing, concentrate on absorbing the impact with your hip, knee and ankle joints - not simply your feet.

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