Zing! – Plyometric Movements

 
 

Plyometric Movements


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Have you ever felt stuck with your training? Do you ever feel like you are just doing the same old exercises in your routine all the time? Well one way you could change things up a bit and surprise your muscles, is by incorporating some plyometrics into your workout.

Plyometric training is a high intensity training technique used to develop athletic power (strength and speed). Plyometric movements use strength and elasticity of muscle tissue to increase the speed or force of muscular contractions. This enables a person to jump higher, move faster, and throw harder, improving performance in sports.

A plyometric exercise consists of these two phases:

1. The lengthening phase

During the lengthening phase, your muscles are “loaded” (like stretching a rubber band), which is immediately followed by a shortening contraction. For example, when doing squats, going from start position to the squat position is considered the lengthening phase.

2. The stretch-shortening phase

The stretch-shortening phase is considered the plyometric contraction. This would be t he brisk, explosive movement from the squat position back to the start position.

The purpose of a plyometric exercise is for the muscle to generate a strong and lengthened contraction
as quickly as possible!

Here are 8 of my favorite Plyometric exercises you can try out on your own if your joints are healthy!


1. Split Squat Jump

2. Seated Broad Jump

3. Tuck Jump

4. BOSU Plyo Push Up

5. Lateral Bound

6. Jump Squat on Bench

7. Split Squat Altitude Drop

8. Power Up

Get out there and put the ZING in your training!