How to Do Plyometrics for Kids

Plyometrics is a method of training used by athletes and is a widely used component of exercise programs. Comprised of rapidly contracting, lengthening and contracting the muscles, plyometrics is designed to improve speed and power while simultaneously helping to prevent injury in sports. Done safely, plyometrics can be beneficial to kids and as you will see, most children already do plyometrics training on a regular basis.

Difficulty: Moderate

Instructions

Things You'll Need:

• Kids
• Soft surface to exercise on such as a mat or grassy area
• Jump rope
• Good athletic shoes with cushioning

1. Always warm up before any exercise routine. Even kids need a good warmup, such as stretching or running in place.

2. Jumping rope is a great plyometric exercise for kids. Starting out slow, have kids do 10 to 15 jumps. Move the number up gradually. Eventually, kids can have contests to see who can do the most jumps without tripping up.

3. Hopscotch is another great plyometric exercise for kids. Instead of hopscotching on the pavement, you can draw hopscotch squares on the grass with powdered chalk or string.

4. Jumping jacks are a great plyometric exercise for kids as well as a great cardio workout. Start out with a low number and work their way up as long as they are comfortable.

5. Running and sprinting are good plyometric exercises for kids. Short races and back and forth sprints are a good way for kids to get their plyometric workout and get their heart rate up at the same time.

6. Cool down. Cooling down is just as important as warming up. Have kids walk around the yard or field slowly, stretch out and hydrate at the end of a workout.