The Benefits of Plyometric Training for Everyday Person

Plyometric training isn't just for athletes.

Plyometrics are a ballistic (fast) type of exercise that requires rapid force production from our muscles and tendons.

Movements such as jumping, bounding, skipping, or hopping as examples of plyometric exercise.

Plyometrics have some amazing benefits for your health and wellbeing.

Although plyometrics are seen by many as a form of exercise only for athletes to do, they have many benefits that can suit the everyday punter too.

These include.

Increased power output of the muscles, great for going up stairs
Increased rate of force during muscle contraction to get you stronger
Stiffer more explosive tendons great for getting you moving faster
Better control and coordination of the whole body and it’s parts
Increased strength of bones due through increased bone growth
Improved joint health
Reduced risk of soft tissue injury

Interestingly, a recent literature review also found that people who were untrained and just starting out with exercise developed muscle mass equal to strength training when comparing the two types of exercise.

Plyometrics do not need to be difficult or fancy to reap the reward mentioned above.

Simple movements work and don’t need equipment or a gym.

They can be done at home or in a park walking the dog (if you don’t mind people looking at your funny 😉

Here are some simple plyometrics to start out with to add into your everyday exercise routine.

Plyometrics you can do at home

How to do these simple plyometric exercises correctly!

It is always important to do exercises correctly, especially jumping and landing.

If you have any lower limb joint related issues or pain, remember consult someone first before jumping in.

Instructions on how to do each plyometric exercise in the above video!

Skipping

Didn’t think skipping was a plyometric type exercise?

You would be wrong.

Skipping requires constant fast contractions and force production in quick succession.

Because of this, it is a great plyometric exercise to begin with and has great benefits to ankle and knee joint health.

Skipping can also be really useful to strengthen against osteopenia and reduce the effect of osteoporotic fracture later in life.

It’s as easy as grabbing a jump rope and jumping.

For beginners its best to get accustomed to the impact so you develop tolerance. Start low and slow. 30 seconds of skipping for about 3 to 5 sets every second to third day.

Gradually increase the time, days or sets as it gets easier.

Vertical Jumps

A vertical jump is an amazing type of plyometric exercise as it caters to beginners all the way to advanced.

You can literally do them anywhere!

For beginners start you can start with a small jump height and as you become accustomed to the technique and develop confidence with the exercise, just jump a bit higher.

Here are some important tips to jumping well.

Start with your feet about shoulder width apart from each other

Bend your knees and push your hips slightly back while your arms swing behind you

Push up through your feet and extend from your hips and knees to start the jump

Explode up as much as you can trying to push your head through the roof!

Land by bending your knees, hips and ankles to absorb the force.

Take a moment and a breath before repeating for the next repetition.

Single Leg Vertical Jump

Single leg variants are a great progression once you begin to build confidence and skill with double leg jump above.

For the single leg jump start with your feet roughly shoulder width apart

Shift your weight onto one leg with the other leg up and unsupported

Begin the movement with a quarter or semi squat with your arms swinging behind your torso

Push through your feet and throw your weight upwards, pushing forcefully through the ground.

Land by slightly bending the knee when landing with either two or one leg depending on your confidence and level of control of movement.

Single Leg Bound

Single leg bounds are a great progression to take the vertical jump into the forward plane of movement.

For the single leg bound start with your feet roughly shoulder width apart

Shift your weight onto one leg with the other leg up and unsupported

Begin the movement with a quarter squat with your arms swinging behind your torso

Push through your feet and throw your weight in front of yourself

Land by slightly bending the knee when landing

Lateral Bound

Lateral or sideways bounding are a fantastic way to add in a different direction outside of the usual straight forward and straight up styles of jumping.

The lateral directional change is great for control and coordination of the trunk, hip and lower limb too.

How to do a lateral bound correctly.

Start in a same position as the vertical jump above.

As you jump, push through one side more to jump sideways and land the way I mentioned above.

You can also add in the single leg variation when you get good with two legs!

Start with your weight on one leg with the knee slightly bent.

Push your feet into the ground and immediately jump to the side making sure to land on the opposite leg.

Maintain balance hold for a second or more and once you gain balance and control after landing, immediately jump to the opposite side.

For beginners start with a small distance between jumps and increase the distance as confidence is developed.

Begin with 3 to 4 sets of 8 to 10 and grow the volume over time.

Enjoy adding some plyometric exercises into your daily exercise routine!

Dean Phelps

Dean is a registered Gold Coast Physiotherapist with undergraduate and postgraduate studies in Human Movement and Exercise Science. His background has developed his vision for Fighting Fit Physiotherapy to focus on optimal health and peak physical performance for every single patient. Utilising his many qualifications, in depth knowledge of the body and passion for exercise he can provide a holistic approach to your treatment and exercise prescription to get the best outcome.

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Plyometric training isn't just for athletes.

Plyometrics you can do at home

How to do these simple plyometric exercises correctly!

Instructions on how to do each plyometric exercise in the above video!

Skipping

Vertical Jumps

Single Leg Vertical Jump

Single Leg Bound

Lateral Bound

Enjoy adding some plyometric exercises into your daily exercise routine!

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