Plyometrics sounds super fancy, but basically it means jumping around like a crazy person. Why would you want to jump around like a crazy person? Well, I love plyometric training for quite a few reasons:
- they get my heart rate going to add a cardiovascular component to my strength workouts – and thus burn more calories
- they never fail to make my workout more challenging – you have to push out of the comfort zone to see results after all!
- the powerful movements strengthen my body to help improve performance in activities like running
- they make a fun addition to strength training – who doesn’t like to skip and hop?
- they use bodyweight and are extremely versatile
Ready to see my ten favorites?! I hope so…because that’s what you’re getting. This isn’t one of those choose your own story books. Although, how cool would that be?!
I love to hate these little suckers. They work so good! Start standing. Bend down, placing your hands on the ground beneath your shoulders. Pop your feet out behind you to get in a push-up position. Jump your feet back in and jump straight upward. Repeat.
Stand in front of a sturdy bench, step, or training box that is about 2 feet off the ground. Jump up as high as you can and land softly on the bench. Step back down and repeat.
Jump to your right, landing on your right foot and stretching your left arm across your body. Quickly transition to the other side, jumping to your left foot and crossing the right arm across the body. Consistently switch back and forth until finished with the reps.
Start in a squat position with your butt back, back straight, and knees over the ankles. Jump straight up as high as you can, then land softly lowering back down to a squat. Repeat continuously for reps.
Start in a lunge position. Jump up, switching legs in the air, and land softly lowering down into a lunge on the alternate leg. Continue jumping and alternating sides for reps.
Jump up as high as you can, either tucking your knees back (kicking your butt) or pulling them up in front of you towards your chest. Continue for reps.
Pull your right knee up towards your chest. Driving down with your right leg, jump and kick forward with your left foot. Repeat on the same leg for reps, then switch sides.
Start in a low plie squat. Hop up as high as you can and click your heels in together at the center. Land back in a plie squat. Repeat for reps.
Stand with both feet together and a slight bend in the knees. Jump as far as you can to one side, landing softly with knees slightly bent and feet still together. Hop back to start and repeat for reps.
These aren’t technically a plyometric move, but I still love them. Position yourself in a straight arm plank position with arms straight and hands directly below the shoulders. Keep your back, hips, neck in alignment. Alternating sides, bring your knees up towards your chest in a quick and continuous motion.
There you have it! Ten of my favorite drills!