Plyometrics are exercises that involve short, intense bursts of activity that target muscle fibers in the lower body. These fibers help generate power to increase speed and jumping height. Top athletes use plyometrics to boost strength, power, and agility.
These are three beginner-level exercises to jump-start your plyometric training.
Stand tall with your feet together. Shift your weight onto your right foot and leap as far as possible to your left, landing with your left foot followed by your right one. Repeat, hopping to your right. That’s one rep.
Do five to fifteen reps to complete one set. Do one to three sets, resting between each set.
Jumping rope is an effective plyometric exercise because it emphasizes short, quick ground contact time. It also measures coordination and repeated jump height as you clear the rope.
An easier option is to go through the motions of jumping rope but without the rope.
Stand tall with your feet together. Bend your knees and jump forward one to two feet. Turn your body around and jump back to the starting position to complete one rep.
Do five to ten hops to complete one set. Do one to three sets, resting between each set.
Because even the beginner plyometrics in this article can be challenging, if you have any joint issues, or any trouble with balance, check with a physical therapist before doing these exercises.