Plyometrics (plyos), also know as jump training are high intensity exercises that are aimed at developing speed and strength in athletes. These moves are aslo great for toning, lifting, and strengthening your body and can be done with little to no equipment. There are quite a few plyometric moves you can use to diversify your workout. You can even build your HIIT workout around these exercises. Plyos will not only make your gym routine more interesting but will also keep your training challenging.
5 Plyometric Moves To Diversify Your Workout
Box jumps are great for increasing strength in your lower body. Targeting quads, calves, and hamstrings box jumps are incredible for both strength and cardio benefits. Make sure to start with the comfortable height of your raised platform. Keep your head and neck neutral. Squat slightly before going into a jump to make your move more efficient and land soft in a similar manner to protect your joints.
Jumping lunges are like regular lunges only you jump to alternate legs. Lunges are great for strengthening glutes, quads, hamstrings, and calves but jumping lunges add cardio element to this exercise. When performing jumping lunges make sure that your knees do not get past your toes. You can add weights to this moves when you are experienced and strong enough. Or you can combine these with a squat.
Step-ups with a Jump
Step-ups are generally great for training legs but add jump to them if you want to give your calves a bit more workout. Step-ups usually target quads and glutes. Your calves are working when you jump up and land from a step-up. To perform this move, do a regular step-up at a comfortable height and jump up on a platform with the leg you’re stepping on..
If you want to power up your jumping jacks add squat to them. Don’t bring your legs together after the first jump but rather go into a squat bringing your arms up above your head.
If you’re a beginner tuck jumps is the right move to start with. It is quite easy to perform and requires no equipment. Targeting adductors, calves, and glutes tuck jumps will help you improve your vertical jump and prepare you for more advanced box jumps. Other plyos you can use to diversify your training program are burpees, plank jacks, mountain climbers, and jump squats.