She Strengthens

Unlock the Power of Explosive Training

Are you ready to take your workout to the next level? Incorporating plyometric exercises into your routine can help you build muscle, burn fat, and boost athletic performance. These explosive movements are designed to generate maximum force in a short amount of time, resulting in rapid improvements in strength, speed, and agility.

The Science Behind Plyometrics

Research has shown that plyometric training can have a significant impact on body composition, muscle strength, and athletic performance. A 2014 study on handball players found that a 7-week plyometric program reduced body fat content by 15% and increased lean muscle mass by 2%. Additionally, the athletes improved their lower-body strength, thanks to the incorporation of jumps and explosive movements.

Benefits for Team Sports Athletes

Plyometrics are particularly beneficial for athletes involved in team sports, such as basketball, soccer, and handball. A 2016 study showed that two plyo sessions per week for six weeks could enhance an athlete’s change-of-direction ability, particularly for basketball players. Another study found that a 6-week resistance training program combined with plyometric exercise improved overall strength, sprints, and jump performance in soccer players.

Getting Started with Plyometrics

Before starting a plyometric program, keep in mind that it’s not suitable for workout newbies or those recovering from injuries. You’ll need to focus on good form and all-out effort. It’s best to do these exercises at the start of a workout, before your muscles fatigue and your performance slows.

Plyometric Exercises for All Levels

Here are 18 explosive exercises to help you build strength, speed, and agility. From beginner to advanced, these moves will challenge you and help you achieve your fitness goals.

Beginner Exercises

1. Plyo Push-Up: Perform a standard push-up, but as you push up, use enough force to clap your hands together before landing.
2. Squat Thruster: Jump feet forward into a wide squat and bring hands off the floor, either into prayer position or in front of your chest.
3. Plyo Lateral Lunge: Stand with feet close together and arms at your sides. Step to the right with your right foot, bending your right knee and keeping your left leg straight.
4. Reverse Lunge with Knee-Up: Stand with feet hip-width apart and step right foot back, coming into a low reverse lunge. Bring your right foot forward and jump off your left foot, bringing your right knee to chest.
5. Box Drill: Jump around an imaginary box, focusing on quick, small jumps.

Intermediate Exercises

1. Burpee with Tuck Jump: Do a burpee, then jump and bring both knees up as high as possible, tucking them to your chest.
2. Lateral Triple Jump: Stand on one foot, bend your knee slightly, and hop to the right as far as possible, landing on your right foot.
3. Alternating Lunge Jump: Start in a low lunge, then jump up, changing your lunge stance in mid-air.
4. Tuck Jump: Stand with feet shoulder-width apart, knees slightly bent, and hips back. Spring up into the highest jump possible, bringing your knees to chest.
5. Judo Roll with Jump: Lie face-up on the floor and tuck your knees to chest. Using your abs, lift off the floor and roll up to a seated position, then stand and jump up on one foot.

Advanced Exercises

1. Kneeling Jump Squat: Begin on your knees, then explosively jump into a squat position, landing on both feet.
2. Full-Body Plyometric Push-Up: Start in a high plank position, then lower to the bottom of a push-up. Explosively push through your hands and keep your core tight, momentarily floating off the floor.
3. Single-Leg Deadlift into Jump: Stand on one leg, bend forward at the hips, and swing your arms forward to generate momentum. Jump up, bringing your other knee up toward your chest.
4. Horizontal Jump to Tuck Jump: Jump as far as possible to one side, then immediately perform a tuck jump.
5. Plyometric Push-Up to Squat: Combine upper- and lower-body explosiveness into one move. Start in a push-up position, then quickly push through your hands to generate momentum. As your body rises, tuck your knees to chest and bring your feet to land under your body.

The Workout

Do 2-3 sets of 3-5 reps of each move, in order. Add this workout to your regular routine or do it on its own 2-4 times per week.

Remember to focus on good form and all-out effort, and don’t forget to warm up before starting your plyometric program. With consistent practice and dedication, you’ll be unlocking the power of explosive training in no time!