Are you looking to take your fitness routine to the next level? If so, plyometrics may be just what you need. Plyometrics, also known as jump training, involves explosive movements that can help improve your power, speed, and agility. Not only can plyometrics enhance your athletic performance, but they can also help you burn calories and build muscle.
But with so many plyometric exercises out there, it can be overwhelming to know where to start. That’s why we’ve compiled a list of the best plyometric workouts to help you get started. From box jumps to burpees, these exercises will challenge your body and take your fitness to new heights. So, let’s dive in and discover the top plyometric workouts that will help you reach your fitness goals.
Jump Squats
Jump squats are a plyometric exercise that targets the lower body, specifically the glutes, quads, and calves. This exercise involves jumping explosively from a squat position, which helps to build explosive power and improve overall athletic performance.
To perform a jump squat, start by standing with your feet shoulder-width apart and your toes pointing forward. Lower your body into a squat position by bending your knees and pushing your hips back. Keep your chest up and your back straight. Once you reach the bottom of the squat, explode upwards by jumping as high as you can. Land softly on the balls of your feet and immediately lower back down into a squat position to repeat the movement.
Jump squats are a great exercise for improving explosive power, which is essential for athletes who need to jump, sprint, or change direction quickly. They also help to build strength in the lower body, improve cardiovascular fitness, and burn calories. Additionally, jump squats can be modified to make them more challenging by adding weights or increasing the height of the jump.
Box Jumps
Box jumps are a plyometric exercise that involves jumping onto a box or platform from a standing position. This exercise is great for building explosive power, improving cardiovascular endurance, and increasing lower body strength.
To perform a box jump, start by standing in front of a sturdy box or platform. The height of the box should be challenging but still manageable for you to jump onto. Begin by bending your knees and swinging your arms back. Then, explosively jump onto the box, landing with both feet at the same time. Make sure to land softly and with your knees slightly bent to absorb the impact. Step down from the box and repeat for the desired number of reps.
Box jumps are a great exercise for athletes of all levels, as they can be modified to fit any fitness level. They are particularly beneficial for improving explosive power, which is important for sports like basketball, football, and track and field. Additionally, box jumps can help improve cardiovascular endurance and lower body strength, making them a great addition to any workout routine.
Burpees
Burpees are a full-body exercise that combines strength training and cardio. They are a great way to get your heart rate up and burn calories while also building strength in your arms, chest, core, and legs.
To do a burpee, start in a standing position with your feet shoulder-width apart. Then, squat down and place your hands on the ground in front of you. Kick your feet back into a plank position, and then quickly jump your feet back up to your hands. From there, jump up into the air with your arms extended overhead.
The benefits of burpees are numerous. They are a great way to improve your cardiovascular fitness, as they get your heart rate up quickly. They also help to build strength and endurance in your muscles, particularly in your legs, core, and upper body. Additionally, burpees are a functional exercise that can help improve your overall fitness and athleticism.
Jump Lunges
Jump lunges are a high-intensity plyometric exercise that targets the lower body, specifically the glutes, quads, and hamstrings. This exercise involves jumping and switching the position of your legs mid-air, which increases your heart rate and burns calories.
To perform jump lunges, start in a lunge position with your right foot forward and your left foot back. Lower your body until your right thigh is parallel to the ground and your left knee is hovering just above the floor. From this position, jump up explosively and switch the position of your legs mid-air, landing in a lunge position with your left foot forward and your right foot back. Repeat this movement for the desired number of reps.
Jump lunges are a great exercise for improving lower body strength, power, and endurance. They also help to improve balance and coordination, as well as increase cardiovascular fitness. Additionally, jump lunges can be modified to suit different fitness levels by adjusting the speed and height of the jump.
Tuck Jumps
Tuck jumps are a plyometric exercise that involves jumping up explosively and bringing your knees up towards your chest in a tuck position. This exercise is great for improving explosive power, cardiovascular endurance, and lower body strength.
To perform a tuck jump, start in a standing position with your feet shoulder-width apart. Begin by jumping up explosively, bringing your knees up towards your chest and tucking them in. Land softly on the balls of your feet and immediately jump up again, repeating the tuck jump motion.
Benefits of tuck jumps include improved explosive power, which can translate to better performance in sports such as basketball, volleyball, and track and field. Tuck jumps also help to improve cardiovascular endurance, as they require a high level of exertion and can get your heart rate up quickly. Additionally, tuck jumps can help to strengthen the lower body, particularly the quadriceps, hamstrings, and glutes.
Skater Jumps
Skater jumps are a plyometric exercise that targets the lower body, specifically the glutes, quads, and hamstrings. This exercise mimics the lateral movements of a skater, hence the name. Skater jumps are a great way to improve balance, agility, and explosive power.
To perform skater jumps, start in a standing position with your feet shoulder-width apart. Take a big step to the right with your right foot and swing your left foot behind your right leg. As you land on your right foot, jump to the left and swing your right foot behind your left leg. Continue jumping back and forth, alternating legs with each jump.
Make sure to land softly on the balls of your feet and keep your knees slightly bent to absorb the impact. Keep your core engaged and your chest lifted throughout the exercise.
Skater jumps are a high-intensity exercise that can help improve cardiovascular endurance and burn calories. They also help to strengthen the muscles in the lower body, which can improve overall athletic performance and reduce the risk of injury. Incorporate skater jumps into your workout routine to add variety and challenge yourself.
Depth Jumps
Depth jumps are a plyometric exercise that involves jumping off a box or platform and immediately jumping back up as high as possible. This exercise is great for improving explosive power, speed, and agility.
To perform a depth jump, start by standing on a box or platform that is about knee height. Step off the box and land on the ground with both feet, then immediately jump back up as high as possible. Make sure to land softly and absorb the impact with your legs.
The benefits of depth jumps include increased power and explosiveness in the lower body, improved jumping ability, and better overall athletic performance. This exercise also helps to strengthen the muscles in the legs, hips, and core, which can help to prevent injuries and improve overall stability and balance.
Plyometric Push-Ups
Plyometric push-ups are a type of explosive push-up that can help increase upper body strength, power, and speed. This exercise involves pushing off the ground with enough force to lift your hands off the ground before landing back in the starting position.
To perform a plyometric push-up, start in a traditional push-up position with your hands shoulder-width apart and your feet hip-width apart. Lower your body down towards the ground, keeping your elbows close to your body. As you push back up, use enough force to lift your hands off the ground and quickly clap them together before landing back in the starting position.
The benefits of plyometric push-ups include increased upper body strength, power, and speed. This exercise also helps improve explosive power, which can be beneficial for athletes who need to generate quick bursts of energy, such as sprinters, basketball players, and football players.
It’s important to note that plyometric push-ups are an advanced exercise and should only be attempted by those who have already built up a strong foundation of upper body strength. Beginners should start with traditional push-ups and gradually work their way up to more advanced variations.
Jumping Jacks
Jumping jacks are a classic cardiovascular exercise that can be done anywhere, anytime, without any equipment. They are a great way to get your heart rate up and burn calories.
To do a jumping jack, start by standing with your feet together and your arms at your sides. Then, jump up and spread your legs apart while simultaneously raising your arms above your head. Your arms should be straight and your hands should touch at the top of the jump.
Next, jump back to the starting position by bringing your legs back together and lowering your arms back down to your sides. This is one repetition.
Repeat this movement for a set amount of time or a certain number of repetitions. You can modify the exercise by adding a squat at the bottom of the movement or by doing a half-jack, where you only raise your arms halfway.
Jumping jacks are a great way to improve your cardiovascular health, increase your endurance, and burn calories. They also work your leg muscles, core, and shoulders. They are a low-impact exercise, making them a good option for people with joint pain or injuries. Incorporate jumping jacks into your workout routine for a fun and effective way to get your heart pumping.
High Knees
High Knees is a cardio exercise that involves running in place while lifting your knees as high as possible. This workout is great for improving cardiovascular endurance, strengthening the lower body, and burning calories.
To perform High Knees, stand with your feet hip-width apart and lift your left knee up towards your chest while simultaneously lifting your right arm up. Lower your left leg back down and repeat with your right leg and left arm. Continue alternating legs and arms as quickly as possible, lifting your knees as high as you can.
The benefits of High Knees include improved cardiovascular health, increased leg strength and endurance, and calorie burning. This exercise also helps to improve coordination and balance, making it a great addition to any workout routine. Additionally, High Knees can be modified to fit any fitness level by adjusting the speed and height of the knee lifts.