If you’ve ever been to the gym and seen people doing a series of high-intensity, rapid jumps or skips, you’ve probably been witnessing plyometrics. This type of high-octane training taps into energy stored in your muscles to encourage development in these areas, as well as cardio functioning, stamina and agility. A recent study found that a moderate plyo routine done on a hard surface could even improve your athletic performance. But the best news is that because of the energy needed to do them, they burn a massive amount of calories. So whether you want to boost your performance on the field, want to tone up fast or simply want to mix up your regime for a more exciting workout, this collection of plyometric moves can really do wonders for your exercise programme. For each of the exercises, do two to three sets of 10 reps. But remember – perfect form is key so take a break if your form begins to slip.
Squat Jumps
Begin by standing tall with your feet hip-width apart and your hands clasped behind your head. Keeping your weight on your heels, squat down until your thighs are parallel to the floor, then hold the position for a second. Without counter-movement and without using your arms, jump as high as possible and be sure to absorb the impact when you land by pushing your hips back and flexing your knees. Repeat until you’ve completed all reps.
Scissor Jumps (Alternating legs)
Stand in a split squat position with your left foot forward and your right foot back, and your right arm forward and left arm back. Keep your chest up and jump, scissoring your arms and legs at the same time so that the opposite arm comes forward with the opposite leg. When you land, reverse the jump and scissor your legs back to the original starting position, then repeat.
Tuck Jumps
Stand tall with your feet hip-width apart and your hands at your sides, keeping your weight on your heels. Quickly push your hips back while flexing at the knees to squat down into a quarter-squat. Swing your arms backwards and without pausing at the bottom of the squat, reverse the direction and explosively jump into the air, popping your knees up to your chest. When you land, make sure that you absorb the impact by pushing your hips back and flexing at the knees. Repeat single efforts for the correct number of repetitions, or as a series of multiple repetition jumps.
Standing Broad Jump
Begin by standing with your feet hip-width apart and with your hands at your sides. Face the direction of your jump and quickly push your hips back and flex your knees into a quarter squat. As you do this, swing your arms backwards, then without pausing, jump forwards as you swing your arms forwards. When landing, absorb the impact by pushing your hips back and flexing your knees. You can repeat as a single effort or as multiple repetitions.
Slalom Hops
Stand in an upright position with your knees slightly bent and your feet shoulder-width apart. Flex your knees to quickly drop your body 10 to 12 inches, the rapidly explode upwards, forwards and to the side. Swing your arms forcefully upwards, and immediately repeat the jump upon landing, but forwards and in the opposite direction. As with the other exercises, be sure to absorb the impact by flexing your knees rather than keeping them locked.
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