4 Plyometric Exercises to Hone Your Strength and Speed

Being able to strengthen your muscles in such a way that they give you that burst of speed when needed comes down to choosing the right exercise routine. By improving the elasticity in your muscles, you can store more energy and access speed when you need it most. Plyometric exercises are one of the keys to to a fulfilling workout routine. They will help you to use less oxygen to maintain certain speeds. These special exercises can also help to improve muscle power by increasing their elasticity.

To get maximum results, you should add plyometric exercises to your daily workout routine instead of isolating them into standalone sessions. When done correctly, the following 4 plyometric exercises will increase your body’s stretch-shorten cycle. This is the rapid contracting of a muscle after it’s been stretched.

fit people at gym doing box jump

1. The Box Jump

The box jump is ideal for those who need to be jumping in the sport they partake. Moreover, it is also great for developing your core regardless what activities you undertake.

The box jump exercise is usually performed on a 24-inch box. Nonetheless, that is for those who have experience in these exercises. Start with a 12-inch, 6-inch or no box, and just go through the motions until you are comfortable. The box jumps are great plyometric exercises for building power.

Start in front of the box, squat down, and explode to the top of the box. The key is keeping the knees from hitting one another on impact and making sure the back does not round over. Leap back to the floor and keep the legs stable before trying again.

2. The Depth Jump

Not all plyometric exercises are alike, even though they are high impact exercises. Some just have higher impact force on the body than others. The depth jump, also known as drop jumps, is more taxing on your body. Mind you that performing this exercise on fatigued legs could result in serious injury. This is one of those plyometric exercises that will begin with you standing tall on top of the box.

With one foot, step off the box and then quickly rebound in the air. Once your feet touch the ground, you need to launch straight up like you landed on a springboard. It is important to note that the heels should not touch the ground after leaving the box.

3. The Forward Bound

With the forward bound exercise, you will be building speed by doing more work in less time. Less time is going to be spent on ground contact. Therefore, this will require your muscles to be exerting more force in order to generate that speed.

The contracting and stretching of muscles creates the force that is needed to go faster and for longer lengths of time. The forward bound is excellent for developing speed. Think more about explosive height than speed with your skips.

The skipping movement is a leg with opposite arm, not same arm and legs like many make the mistake of doing early in this exercise. The initial stance is a squat in which you support your weight on one foot. Afterward, you have to jump forward and resume the squat position on the other leg.

One of the things to remember early on is that over-exaggerating good form is the key to plyometric exercises. You are the one that diminishes or intensifies the difficulty of this routine.

4. The Squat Jump

fit woman doing plyometric exercises on a pier such as squat jump

The squat jump exercise will be done standing in place. This particular exercise is going to help you develop the muscles to be able to breeze through exercises of higher intensity and force down the road. By doing these plyometric exercises correctly in the beginning, you’ll have time to build strength and prevent injuries.

To begin, stand legs shoulder width apart, and squat down to where your buttocks almost touch the ground. Once you are in the squat position, blast upwards using your leg strength only. Don’t swing your arms to create added momentum.

Once you blast into the air, gently land on the flats of your feet. Begin moving into the squat position again. You can easily incorporate any of these plyometric exercises in your full body workout routine.

Final Word

These 4 plyometric exercises to hone your strength and speed will help you get to that next level of performance and growth. Incorporate these exercises into your workout and reap all the benefits while your body transforms.

If you have improved your speed and core strength using a different plyometric exercise, please share your experience with our readers so they too can benefit.

Image source: 1, 2

Leave a Reply

Your email address will not be published. Required fields are marked *