Plyometrics - Tips and benefits for Plyometric Workouts

Benefits of Plyometrics:

Plyometric workouts involve explosive movements that build muscle power. Cardio work and weight-training can take you only so far, but when you're looking for a way to take your body and sports performance to a new level, plyometrics are where it's at! The movements combine strength with dynamic jumps, to create explosive power and endurance, burn fat and tone the whole body. By asking the body to work out in lots of ways all at once, muscles become able to provide strength, power, balance, stamina and core stability simultaneously. Fitness is not just strength but the ability to apply strength quickly, so you have the explosive power to bounce over moguls, get off the starting blocks quickly, and play sports such as football and basketball dynamically.

Most people only attempt plyometrics when they've laid down a good base of fitness and strength through regular cardiovascular (aerobic) and weight-training. However, you can start whatever your fitness, just begin at your own pace and remember- this workout is supposed to be tough. Expect to sweat!You should feel a burn in your muscles, and your heart rate will be high throughout. The key is to keep going- failure is not an option! Only over time it will get easier. If you don't do much exercise at the moment then these sessions will be hard, but don't give in- just do as much as you can and over time your explosive power will increase.

So, now lets start doing Plyometric Workouts. But before we start we should do some warm up exercises to get our body muscles into motion and prevent them from any muscle stretches or aches.

Warm-Up

Time: 5 minutes

Powerwalk, jog, skip or use a rowing or ellipsis machine for 5 minutes.

Tip: If your legs are heavy from a previous workout, do a good warm-up and stretch. This will help you feel more comfortable, by relaxing muscles and preventing injury.

The Circuit

Repeat this set of exercises 3 times, with a 1 minute rest in between sets, followed by the cool-down and stretch (discussed below).

Step by Step Guide to various Plyometric Workouts:

Squat Thrusts (Alternate Legs) : To be done for 1 minute.

Burpees : To be performed for 1 minute.

Bench Step-Ups : To be done for 1 minute.

Squat Thrusts (Both Legs) : To be performed for 1 minute.

Skip : To be performed for 1 minute.

After all of your Above Plyometric Workouts are finished off:

Cool-Down

Time: 5 minutes.

Jog or powerwalk for 5 minutes.

Stretch

Time: 5 minutes.

Do the 5-minute full-body stretch program.