6 Low Impact Plyometric Exercises to Try

The key to staying healthy is eat, sleep and plyometric’s. Plyometric exercises are referred to as high- intensity exercises that are capable of stretching and quickly shortening your muscles are already known for their quick calorie-burning, body-toning results.

So what exactly is plyometric and what exercises constitute plyometric exercise? I guess you must be asking that question too. Plyometric is apparently derived from the Greek word plethyein, which means to increase, and isometric. It is thus defined as the increase of the expression of concentric strength that occurs following a speedy eccentric contraction (due to the stretch reflex). Want to know examples of plyometric exercises? Keep reading.

Hitting the gym and working out in company of your friends or family is always a lot more interesting and fun than working out on your own. What more fun could surpass boasting to your friends how you beat the highest score set by a member of your team days go? Working out together also helps you to measure your progress against others and see how far you have come. Just make sure you get the best plyometric shoes and adjustable plyo box.

 

Types of Plyometrics exercsies

Plyometrics can be categorized into:

  • Non-impact plyometrics: This is defined as the set of exercises with a reversible procedure (by rapid passage amidst the eccentric and concentric phase) of muscle work without having to require external forceful impact.
  • Impact plyometrics: This can be defined as exercises with a reversible procedure of muscle work and requires additional external force impact.

Impact plyometrics can also be classified into low-impact plyometrics (having a contact time of less than 250ms) and high-impact plyometrics (having contact times greater than 250ms). The former is used to increase the precise power in speed-dominant sport where the resistance to be overcome is low, while the latter is used for training power in the sport in which the resistance to be overcome is the highest.

 

6 Low Impact Plyometric Exercises

Tired of sticking to the old standard of doing two or three sets of 10-15 reps? Good news, a new study published in the Journal of Strength and Conditioning Research has proven that exercisers who did cluster sets — 10 sets of shorter reps ranging from only two to five — were able to jump higher and reach better takeoff velocity during their workout, which invariably resulted in more explosive power. By aiming for 30 to 45 seconds between sets, you can always start each set feeling fresh.

Here are 5 more efficient ways to do your plyos with your friends or teammates the next time you visit the gym. These cluster set have been designed to tone your entire body and rev your heart rate in no time. Do 10 sets of three to five reps of each move — use momentum from the previous rep to drive speed and power — and rest 30 seconds between sets to give yourself that chiseled body you have always wanted.

 

Workout #1: Plank Squats

Start with your feet shoulder-wide apart and begin to lower the body, keep your weight on your heels as if you’re sitting back into a chair, until your thighs are parallel or almost parallel with the floor. In one fast motion, drop your hands to the floor and jump your feet back to a plank position, make sure your body remains in a straight line from head to toe. Instantly jump back to the squat position, thus completing one rep.

 

Workout #2: Ply -Ups

Start this exercise in a plank position with your wrists directly under your shoulders. When your body is in a straight line from head to toe, lower your chest to the floor and then push up quickly with enough force for your hands to leave the floor for a second, and then land softly.

 

Workout #3: Broad Jumps

Stand with your feet hip-wide apart and begin to lower your body, make sure to keep your weight on your heels as if you’re sitting back into a chair. Stop just before your thighs are parallel with the floor, then Jump as high as you can and forward, and try to ensure you land softly on your feet. Immediately return to the quarter-squat position and repeat the steps again.

 

Workout #4: X-Overs

Stand with your feet shoulder-wide apart and begin to lower your body, make sure to keep your weight on your heels as if you’re sitting back into a chair until your thighs are parallel with the floor. Jump up and as soon as your feet leave the floor, cross your right leg in front of your left, then uncross your leg so you land with feet shoulder-width apart to complete one rep. Immediately lower your body back into the squat and repeat, this time crossing the opposite leg over the other.

 

Workout #5: 180 Jump Squats

Stand with your feet hip-wide apart and begin to lower your body, try keeping your weight on your heels as if you’re sitting back into your chair, stop just when your thighs are parallel to the floor. Jump up, try turning your body 180 degrees mid-air while doing this, in order to land facing the opposite direction. Immediately lower into your quarter-squat again, and jump and turn in the opposite direction, so this time, you land in the starting position to complete one rep.

 

Workout #6: Pass, Fall, Gos

Kneel on the ground and hold a slanted ball with both hands against your chest. Explosively push the ball forward from your chest and release it far as possible. Trail through by falling forward and catching yourself with your hands on the ground shoulder-width apart. Push yourself back up and take off hurrying to the ball. When you get to the ball, that’s one rep.

 

Conclusion

Being able to reduce the impact of jump training on your body is a great way to reduce your odds of injury and over training. This helps your body to take so much before it breaks down. Low impact training also helps to gives you access to some of the many benefits of plyometric type workouts without the accompanying high level of stress to your joints, central nervous system and trained muscles. If you are feeling a bit worn out, your knees or shins are a bit painful, tone it down for a while with some with some low impact work. Your body will thank you for it.