How to Do Low Intensity Plyometrics

Plyometrics is an exercise that includes jumping drills two to three times a week to build strength and power. Low intensity plyometrics helps athletes condition their bodies without the undue strain of medium or high plyometrics.

Difficulty: Moderate

Instructions

Plyometric Squat Jumps

1. Assume a squat stance with your hands behind your head and fingers interlocked.

2. Visualize your body exploding vertically up in the air.

3. Explode your body upward as if jumping into the air.

4. Land on your feet and instantly repeat the same explosion nine more times.

Plyometric Split Squat Jump

5. Get in a lunge stance with your arms down at your side while steadying your body on the toes of your back foot and front-lunged foot.

6. Jump, as if exploding, upward using your front lunging leg.

7. Close your legs slightly while in the air.

8. Land on the ground in your lunge stance and instantaneously repeat the exercise nine times more.

9. Perform the exercise at least 10 times on each leg for the best physical fitness results.

Plyometric Sit-Ups

10. Find a partner to do this exercise with you as a turnabout.

11. Lie on your back with your legs somewhat bent, almost perpendicular to the ground.

12. Ask your partner to push your legs downward while you apply resistance.

13. Bring your legs quickly back to the original position.

14. Repeat this exercise 10 times for excellent fitness.

Tips & Warnings

• Don't forget to warm up and stretch before doing plyometrics.
• After performing these exercises, make sure you cool down properly by stretching.

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