How to Do Lower Body Plyometric Exercises
Athletes who are trying to increase their speed and power often perform a type of workout called lower body plyometric exercise. This form of exercise is intense training that is used to increase coordination and agility as well as endurance. Plyometrics work by performing a fast movement in a short amount of time, thus contracting and releasing a muscle group quickly. Don’t overdo a series and don’t be discouraged. Your ability and strength will increase over time.
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Instructions
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Focusing on good posture with a straight back and aligned shoulders, place your feet about shoulders' width apart. You’ll be performing tuck jumps. In a burst of speed, bend at the knees into a squat position and jump into the air. Continue squatting and jumping for 10 seconds to 1 minute depending on your fitness level. Cool down for a minute walking in place and then repeat another repetition of your squat jumps.
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Stand straight in front of your step aerobics bench (or stair step). Arms should be at your sides, head facing forward and shoulders aligned. Jump with both feet onto the step and jump back to the floor. Continue jumping on and off the step for 10 seconds to 1 minute depending on your fitness level. Cool down for a minute walking in place and then repeat another repetition of your step jumps.
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Run stadium stairs. Start at the bottom of a long flight of stadium stairs and run full speed up the whole flight without stopping. Then run down. Take a break walking in place at the bottom. Remember your burst of speed is what makes your regular movement plyometric. It deals specifically with the amount of time your muscles need to complete a movement. Stamina and speed increases gradually.
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Hop from side to side, completing side to side jumps with an explosive burst of speed for 10 to 60 seconds. Cool down with a walk in place between series.
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Tips & Warnings
Plyometrics are typically performed for 10 seconds to 1 minute with a rest in between.
Make sure you warm up completely before performing any plyometric exercise. You’ll be asking a lot of your muscles so treat them kindly.
This article provides the basics of plyometrics and shouldn’t be used by anyone who isn’t a well-conditioned athlete.
