5 Plyometric Exercises

To pump up your training regimen, try some plyometric exercises.

If you're looking to amp up your training routine, consider adding plyometric exercises. Plyometrics have been used by athletes since the 1970s and have been traditionally employed to help with more explosive, controlled bursts of speed and power. This happens because you perform specified exercises to activate muscle fibers in rapid succession, helping to increase the speed of certain contractions and gradually the overall power exerted.

Here are five exercises to give you that extra boost you've been searching for:

1. Split Jumps

Split jumps are performed by positioning your legs in a walking lunge stance. Squat into the forward lunge position and jump in the air scissor kicking your legs, swapping your left and right foot positions. When you land immediately drop into the forward lunge position again. Repeat the movement, swapping your foot position each time.

2. Jumps Over Barriers

This fairly simple exercise can be done by just jumping back and forth over a low barrier. You can place a board or low box on the ground and with both feet continuously jumping over it and back. Another variation of this is to jump on and off of the low box. In many gyms, multiple boxes with different height levels are available to increase the difficulty.

3. Plyometric Push-Ups

Plyometric push-ups are similar to regular push-ups except once your chest reaches the ground you explode upward with enough force to bring your hands off the ground. You then allow gravity to take you back down, controlling the movement after your hands make contact again. This exercise works your chest, shoulders and triceps for a great overall body workout.

4. Lateral Box Jumps

Lateral box jumps are similar to regular box jumps except you start from the side of the box. Keeping your feet forward facing, you jump to the side onto the box directly to your right or left. You can then jump down on the opposite side of the box and repeat.

5. Broad Jumps

Broad jumps are a phenomenal leg muscle builder because they don't allow you to get a running start. To perform a broad jump, stand with your feet shoulder-width apart and dip into a squatting position. Using explosive force, jump forward as far as possible landing in another squat position and repeat this moving forward with each jump.

The benefits of plyometric exercises are vast and impactful. Beyond making you quicker, stronger athlete, this high-intensity training is also a solid cardiovascular exercise, scorching fat and burning serious calories. Whether you're goals are weight loss, more speed and agility or a great cardio workout, plyometrics will make a fantastic addition to your training efforts.

Tyler Narducci is a social media and content marketing specialist and self-titled super-Millennial. He is a writer of all things health, fitness and lifestyle. Located in sunny Miami, Florida, he spends his days creating fun, fit and engaging content. Follow him at @TylerNarducci_.

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