Plyometric training, also known as jump training, is one of the most effective ways of improving athletic performance. The science behind the movement is simple: It is a powerful, athletic movement that first starts with an eccentric muscle movement followed by a quick concentric action. This kind of explosive technique naturally benefits athletes who do a lot of jumping in their disciplines, such as basketball, volleyball or field events. But as many athletes will attest to, working plyometric training into your regime will help with all other aspects of your athleticism.
This workout, depending on your level of fitness, is an AMRAP (As Many Rounds As Possible) workout of either 7, 10 or 12 minutes. Do 10 reps of each exercise, and when you’ve made it through all seven movements, repeat the cycle you just finished.
Here are some pointers in mind when doing this workout:
1. Plyometric Push-ups
For beginners, don’t move your legs, and just stick to your upper-body in the movement. You can work in the X motion with your legs once you feel comfortable.
2. Burpee Pull-ups
I love to hate, and hate to love this movement. To me, this is the ultimate synergistic exercise of this bunch. What muscle isn’t worked here? The core, legs, chest, back and arms all have a hand in this movement, but it isn’t for the weak of heart.
3. Stationary criss-cross with moving power jump
A ladder will really improve your agility. Try to make sure with each criss-cross and each jump, you are landing in the box. This is something that people who have done Insanity swear by.
4. Single-leg power jumps
This is a classic plyometric movement. For a beginner, you can put your non-jumping leg down for balance after each repetition. But as your balance, agility and strength improves, try to land and jump on one leg, while keeping the non-jumping leg in the air.
Coordination. Balance. Strength. Cardio. Power. Doing double-unders touches on all of these, which is why boxers swear by them. For those of you just starting out, try doing three single-unders before a double-under until you get the rhythm.
6. Lizard plyometric push-ups
This movement will likely be one of the most difficult as the AMRAP comes to an end. But it is one of the best exercises to blast your obliques.
7. Standing broad jumps
Make sure to protect your lower back here by landing as softly as possible. Keep in mind that form is significantly more important than distance.