Plyometrics, or “jump training” is a power fitness routine that is being embraced by fitness fans.

What do sprinters, high jumpers and martial arts practitioners have in common? The answer is: a five-letter word ‘Plyos’.

Initially used only by athletes to exert muscles to their maximum in a short span of time, today, this is part of a special exercise regimen for anyone with stamina, who loves jumping.

foreverfit- plyometrics

Leverages the power of jumps

Plyos leverages the power of jumps and offers significant benefits of increased speed-strength and an agile body. There are many sports that engage in plyometrics—football, basketball, tennis and volleyball—and use explosive and powerful workouts to activate muscles for quick and smart responses.

Training here emphasizes a move from an eccentric or muscle extension to a concentric or muscle contraction move, through repetitive jumping moves. Plyometrics are primarily used in athletic training such as sprinting, martial arts, high-jumps, to name a few.

Today, these exercises form a vital part of muscle building and special fitness routines as well. Bear in mind that while its fun to incorporate plyometrics into your regular exercise routine once in a while, doing them daily isn’t advisable.  Such intense workouts tire muscles, which need time to recover.

How to build strength and fitness with ‘plyos’

Foreverfit- Plyometrics Pushup

  1. Plyo Push-ups – This standard push-up move—where your hands leave the ground as you strive to reach the maximum height off the ground—is as explosive as it gets!
  2. Bounding – Categorised as an advanced move, this is akin to high-knees where you raise your knee parallel to the ground.
  3. Deep Jumps – Jump from a knee-high chair or box down to a squat. Then, jump right back up. Highly intense, this when done continuously builds glute strength to the maximum.
  4. Low Squat Plyos–Squat on the floor. Keep a box or stepper knee-high. From the floor jump onto the stepper and then, back. Moving from deep squat position to the knee-high one ensures thigh, hip and glute muscle formation.
  5. Single Leg Plyo – Raise one leg off the ground and jump forward with full force. Repeat with the other leg and continue.The running action you imitate gets your arms moving.
  6. Double Leg Plyos – Similar to high-knees, this entails jumping with both knees as high as you can reach. Target bringing your knees parallel to the ground.