Essay Example on Plyometrics: Increase Endurance, Strength, Agility & Speed

Characterized by muscle stretching and contracting the high intensity, and impact training workouts that encompass plyometrics requires one to be in good shape before incorporating them into daily workout routines. If looking to increase your endurance, strength, agility, and speed, then plyometrics is the way to go. The exercises tone the entire body, improve stability, burn calories and, improve cardiovascular health. One of the perks of these workouts is that seldom does one require any equipment. Cones and foam barriers are sometimes used in addition to a gym mat.

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Plyometric exercises are full-body workouts that engage the legs, ankles, hips, knees, glutes, core, and the lower back. While it is not necessarily considered as aerobics, the workouts do increase the heart rate due to the high impact. The exercises are usually designed for professional athletes and those in high impact sports like basketball. However, individuals who want to improve their fitness levels can use the workouts. Typically, one is required to do a ten-minute warm-up prior.

One variable to consider before starting is to get an experienced trainer to show the mechanisms involved as well as for safety reasons. Pre-existing medical conditions such as heart disease, high blood pressure, or high cholesterol may lead to some modifications, such as starting with lower impact exercises. If one is diabetic, there are factors to consider, including calories being burned as well as getting an appropriate diet plan for the workouts to be effective. Having arthritis, joint problems, or being pregnant poses risks because of stressing the joints and the possibility of injury.

Some of the workouts involved in plyometric training include leg exercises such as squat jumps, box jumps, bounding, depth jumps, stairway hops, tuck jumps, and reverse lunge knee-ups. Upper body exercises involved include burpees and all the variety of push-ups.

To do a box jump, one needs a box or a platform to jump on that is 12-36 inches high. Stand with your legs apart, squat down, then jump onto the box with both feet. Lifting arms, as you jump, helps in momentum, and it propels you as you land on the box. Jump up and backward off the platform, gently landing with bent knees. Repeat the sets depending on individual stamina levels.

The plyometric push-ups are advanced, and they work out the chest, triceps, abs, and shoulders. It is done using the following steps: Start in a plank position, and your torso should be in a straight line. Tighten the core and place your arms directly underneath the shoulders. Lower the body when doing a push up until the chest almost touches the floor. As you push upwards, do it with enough force for your hands to leave the ground and clap your hands together. Land gently on the ground and repeat the same movements as far as your stamina allows.

Plyometrics require a lot of strength and skill to get the maximum benefits without risking injuries. Therefore, if you are a beginner, start slow and work your way up.

References

Cronkleton, E. (2019, January, 23). Plyometric exercises. Healthline. https://www.healthline.com/health/exercise-fitness/plyometric-exercises

Robinson, K. M. (2018, May, 30). Plyometrics. WebMD. https://www.webmd.com/fitness-exercise/a-z/what-is-plyometrics

Boyce, L. (n. d) The best plyometric exercises to build muscle. Men’s Journal. https://www.mensjournal.com/health-fitness/9-best-plyometrics-exercises-muscle/