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Plyometric Training Explained

Tuesday, October 17th 2023 10:00am 1 min read
Dr. Jessica Peatross dr.jess.md @drjessmd

Hospitalist & top functional MD who gets to the root cause. Stealth infection & environmental toxicity keynote speaker.

Plyometric exercises are dynamic movements aimed at enhancing strength, power, coordination, and agility. For beginners, it’s wise to commence with easier routines. Essentially, plyometric workouts focus on engaging the fast-twitch muscle fibers in the legs, which are crucial for boosting explosive energy, enhancing speed, and improving jump height.

Plyometrics is a tool for athletes competing in sports that require sudden and powerful actions, such as basketball, volleyball, baseball, tennis, and athletics. Besides boosting athletic performance, plyometric exercises promote coordination, agility, flexibility, and provide a solid cardiovascular workout.

Who Should Practice Plyometrics?

The plyometric world offers various exercises. Many gym-goers might recognize box jumps and hurdle jumps. However, such advanced activities should be undertaken under professional supervision and after gaining adequate skill and muscle power.

Remember, even basic plyometric exercises can be demanding. Individuals with past joint concerns, particularly in the knees, back, or hips, or those with balance problems should consult their physicians before initiating plyometric workouts.

Safety First: Enhancing Results While Reducing Injury Chances

  • Opt for a forgiving surface. A thick mat, cushioned wooden floor, or natural terrains like grass or dirt can help in reducing the impact. Avoid hard surfaces like concrete.
  • Begin by jumping just a short height. A higher jump means increased landing impact.
  • Always bend your knees upon landing, and ensure a gentle landing.
  • Do not land solely on your heels or toes.

Beginner’s Plyometric Workouts

Here are three basic exercises to kick-start your plyometric regimen:

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