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.