If you’re interested in plyometrics and aren’t ready to dive in with box jumps, split lunge jumps, and clapping pushups, you should know there are some great ways to get started. Plyometric exercises for beginners don’t get a lot of attention, but they should. They’re a safe way to start and progress with plyometrics.
Plyometric exercises are often associated with high performance sports. Sports that involve power, jumping, and quick changes in direction and speed. When approached correctly, they’re also good for ‘regular’ people. People who want to improve their fitness, stay strong, and ward off injury.
To successfully incorporate plyometrics into your workouts, you should understand:
- The benefits.
- The basic mechanics.
- How to start safely and progress.
What You Can Gain Through Plyometrics
- Better reaction times
- Increased balance
- Increased power through increased strength and speed
You can also ward off sarcopenia (age-related muscle loss) and strengthen your tendons and fast-twitch muscle fibers.
The Basic Mechanics of Plyometrics
Plyometric exercises have three phases:
- Eccentric – your muscles lengthen/stretch.
- Amortization – the transition between eccentric and concentric movement.
- Concentric – your muscles shorten and contract.
Consider a squat jump. As you squat, you stretch and load the muscles in your calves, quads, and glutes (eccentric phase). You stop and switch direction (amortization). And then, you jump and contract the muscles (concentric phase).
Your goal with plyometric training is to decrease the amortization or rebound period between your eccentric and concentric contractions.
Plyometrics work on much the same principle as reflex testing. With the hammer reflex test to the knee, the hammer applies a quick stretch to the tendon of the quadricep muscle. The muscle reflexively tightens and straightens your knee. This is a reflex arc, dependent on the protective responses of the body rather than brain activated muscle activation.
With plyometric training, you’re working to get that same quick stretch and follow it with explosive movement. You’re working to get more power. To do it safely, start with the basics.
Before You Start
You should have good core strength as well as strength in the muscles surrounding the hips and shoulders. If you’ve been neglecting any of these areas, take some time to strengthen them before jumping into plyometric training.
You can also help build a stronger foundation for plyometrics with eccentric training. I’ve included a link at the bottom of this post for more on eccentric training.
Note: Plyometrics are not appropriate if you’re just starting to work out, have taken an extended break from working out, or are recovering from any musculoskeletal injuries.
Getting Started
Here are three starter moves for you:
- Quick squat
- Single leg sprint (knee drive)
- Modified plyo pushup
If you’re in this fitness game for the long haul, you have plenty of time to work up to squat jumps and beyond. So start with plyometric exercises for beginners. Focus on form and increase the speed of your reflexes before you move into burpees, squat jumps, and more. I’ll cover how to progress with your plyometric training soon.
Stay fit!
Additional Information:
One Simple Method to Increase Your Leg Strength (Eccentric Strengthening)
Current Concepts of Plyometric Exercise
Bouncing Back! Counteracting Muscle Aging with Plyometric Muscle Loading