To increase power, train your cardiovascular system, and improve athletic performance, says Vesco.
They’re also primarily focused on and powered by your lower body, she says.
“But it’s really hard to add explosiveness with your upper body.
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We’re a little bit disproportioned in that sense.”
Just comparea jump squatto a plyometric push-up.
In fact, adding resistance may increase the risk of injury, says Vesco.
“I would advise against it,” she cautions.
I can’t think of a situation where you would need to do that in real life."
“Ask yourself, ‘Do my feet, ankles, knees, and joints feel okay?'”
Reach out to a certified fitness trainer to help determine where you should start.
Doing so will help you perfect your form and reduce your risk of injury.
Or, you could do 30 seconds to a minute of those deadlifts, followed by 12 hops.
“Your stability is going to come from theinner and outside of the ankles, knees, and hips.
Choosing the proper footwear can also help keep your joints safe and stable.
So, consider your plyometric exercises an opportunity to incorporate a little bit of mindfulness into your workout.
11 Plyometric Exercises to Try
Ready to give plyometric exercises a shot?
Conversely, you could add aplyometric boxto your jump routine for more of a challenge.
180 Turns
A.Stand with feet shoulder-width apart, arms at sides, and core engaged.
B.Quickly swing arms backward while bending knees even more, then explosively jump forward while swinging arms forward.
C.Land softly with bent knees and arms extended in front of chest.
Lower arms back to sides and quickly backpedal to starting position.
Burpee
B.Sit back into hips and bend knees to lower body into a squat.
C.Place hands on the floor directly in front of and just inside feet.
Shift weight onto hands.
Body should form a straight line from head to heels.
F.Reach arms overhead or swing them back behind body and explosively jump into the air.
B.Explosively drive right knee toward chest and pump left arm up.
C.Switch, driving left knee toward chest and right arm up.
D.Continue alternating quickly, pumping opposite arm with each leg.
Jump Squat
A.Stand with feet shoulder-width apart, hands clasped in front of chest.
Sit back into hips and bend knees to lower body into a squat.
B.Explosively push upward and swing arms back behind body, jumping as high as possible.
confirm to drive through heels and not toes.
Land softly with knees bent and immediately squat down, bringing hands back in front of chest.
C.Quickly press through feet to straighten legs and hop into the air, simultaneously turning body to the right.
Upon landing with right foot in front and left foot extended behind body, immediately lower into a lunge.
Lower down until right thigh is parallel to the floor and both knees form 90-degree angles.
D.Push through middle of right foot to rise out of the lunge, simultaneously turning body back to center.
E.Do one squat, then repeat the lunge on left side.
Continue, alternating which leg does the lunge each time.
Bring left hand up to ear and fully extend right arm behind body.
This is the starting position.
Immediately press into right foot and hop into the air.
Repeat, alternating sides.
Lower down until right thigh is parallel to the floor and both knees form 90-degree angles.
This is the starting position.
C.Lower down 1 to 2 inches to gain momentum, then push through feet and jump toward the ceiling.
In the air, quickly switch feet so left foot is in front.
Land softly and repeat, alternating sides.
Star Jump
A.Stand with feet hips-width apart and arms at sides.
C.Quickly reverse the movement of legs and arms and land softly.
D.Land softly and quickly lower into a squat for the next rep.
