Maximise The Benefits of Plyometrics Training | Men’s Health Singapore

08 May
Plyometrics are a great training tool for athletes. Originally called jump training, these exercises allow muscles to produce maximal force as rapidly as possible. They can be as simple as skipping or as challenging as jumping onto boxes or hurling a medicine ball for distance. Whatever form they take, the goal is the same: to produce power by linking strength with speed.

The results you get from plyometrics come with a price. Although they don’t look particularly taxing, these exercises present an all-out challenge to your muscles, joints, connective tissues, and central nervous sys­tem. Before you even consider adding them to your workouts, heed these guidelines.

1. Make Sure You’re In Decent Shape
The standard advice is to forget lower-body jumps until you can squat 1½ times your body weight; and to avoid upper-body plyos until you can bench-press your weight. To us, that advice seems like a Catch-22—you must be strong before you’re allowed to develop power. Look at kids: They don’t need training to skip and jump. They do it all day, every day. It’s an important part of their development. Could the average 20-kilo kindergartner squat 30 kilos or bench 20? We doubt it. Let’s modify the standard advice and say you should build a base of strength and fitness before you turn to plyometrics. We think a solid year of strength training should do it.

2. Respect Pre-existing Injuries
Make sure your injuries have healed before you do plyometrics that affect those areas. With some chronic knee and lower-back injuries, you may not be able to do plyometrics at all without risking further damage. (Same with wrist injuries, in the case of plyometric pushups.)

3. Do Plyometrics First In Your Workouts

That means after warmups and stretching, but before strength or aerobic exercises. In an ideal sit­uation, strength and aerobics should be done on one day, plyometrics on another, warmup and stretching every time you workout. If that’s not an option, do plyometrics before strength and/or aerobics work.

4. Rest 2 to 3 days Between Plyometric Workouts

Beginners and those over age 40 may want to budget even more time for recovery. You want your muscles and connective tissues to grow stronger between workouts, and that requires full recovery from one workout to the next.

5. Keep Reps Relatively Low

Try for 6 to 10 per set.

6. Rest 2 to 3 minutes Between Sets

But stay on your feet. Stretch or walk around in between sets. Don’t sit and allow your muscles to stiffen.

7. Keep Volume Low

Plyometric volume is usually measured in foot contacts, rather than in reps. The term means exactly what you think it means, although one foot landing counts as 1 contact, while two feet landing at the same time also counts as 1 contact. That’s because your body—particularly your lower back—feels contact no matter how many Nikes hit the turf. Beginners should limit themselves to 60 to 80 foot contacts per workout. Advanced guys can go as high as 150 to 200, with intermediates in between.

8. Get Off The Ground

Minimize ground time and maximize air time. As soon as you land from one jump, immediately explode into the next one. Height isn’t as important as speed.

9. Use Ground That Gives

Your backyard or a nearby field is an ideal place to do plyometrics. A carpeted floor can also work in a pinch.

10. Progress From Easiest to Hardest

Just as you started strength lifting with the simplest exercises—crunches, pushups, biceps curls—and then progressed to the challenging stuff, you should also start plyos with simple standing jumps before moving onward and upward.

 

Source: Maximise The Benefits of Plyometrics Training | Men’s Health Singapore

5 Most Effective Exercises For Fat Loss | Fat-Burning Man

07 May

Effective Exercises

Just because you’re Paleo, you listen to my show, or you follow an iron-clad fat loss program doesn’t mean you’re immune to the absurd amount of bad exercise information out there…

One research study comes out saying that cardio is the only way to burn fat, another says that running makes you fat, then yet another comes out saying that the only way you’ll see your abs is to get your stomach stapled and buy a raspberry-ketone-green-coffee-acai-berry-super-cleanse potion. (Thanks Dr. Oz.)

Where does that leave most of us?

Confused.

Well, I’m here to help. Fat loss is really just a metabolic process – influenced heavily by our hormones and nutrition – and it doesn’t have to be all that complicated.

When it comes to exercising, many different exercises will help you lose fat – and that’s the truth.

However, some exercises help you build an ideal physique, while others don’t. And not all will optimize your hormonal environment which, in the end, is what you really want.

Optimized hormones = effortless fat loss and lean muscle maintenance.

Here’s what you want to do:

  • Decrease cortisol (stress hormone)
  • Increase anabolic hormones

… yes, there’s another variable in this equation (something that very few people actually think about)… but I’ll leave that for a future post.

Fortunately, cortisol and anabolic hormones act in opposition to each other. If we train to optimize the latter, the former will naturally decrease.

And that keeps things simple.

So what’s the best way to optimize our anabolic hormones?

Two words: compound movements.

Studies have found that explosive full-body movements will simultaneously increase our anabolic hormones (growth hormone, testosterone, etc.) while decreasing circulating cortisol, lowering our body’s chronic stress response.

  • Sprinter = full body explosive movements = ripped and muscular.
  • Long distance runner = chronically-elevated cortisol = skinny-fat and weak.

BeforeAfterMarathonAbel – Endurance Vs. High-Intensity Training

So what are some compound movements you can be doing to improve your hormonal balance?

Here are my 5 favorites:

  • Burpees: Yes, these hurt… but in that “oh so good” kind of way. Doing short rounds of burpees for 60 seconds will get your heart rate up in seconds and will give you an outstanding full-body explosive workout. Really work to explode as you jump into the air at the peak of the movement.
  • Deadlifts: The deadlift engages not only your arms and back, but also your full core – front and back – along with many muscles in your legs and feet. Lifting heavy for low reps really challenges your entire body and is great for fat loss and, believe it or not, great abs.
  • Power Cleans: Before doing these make sure you study up on the proper form – we don’t want any injuries. When done properly, cleans can be a single-movement workout all by themselves. You engage almost every muscle in your body – even your face – and you really work on explosive power in your arms and legs as you make the wrist transition before lifting overhead.
  • Sprinting: It goes without saying that sprinting is an incredible workout. You don’t even have to sprint very far to get serious benefits: the results are a direct result of your effort. Go hard and you’ll start to look and feel great. You’ll get a well-proportioned look and keep lean, hard muscle in all the right places.
  • Pull-ups: Believe it or not, pull-ups engage much of your body, including your core. And with correct form (straight legs) you even engage your legs. Pull-ups can be done fast or slow, high or low. If you get really good at them you can even venture into plyometric territory: try a clap pull-up or plyo pull-up. They’re an extremely efficient movement for building a great physique for both men and women.

Master these five exercises and you’ll never need anything else. I mean it.

Abel James Deadlift

I hope you find these tips helpful. Let’s optimize those hormones. 🙂

Source: 5 Most Effective Exercises For Fat Loss | Fat-Burning Man

Introduction to Plyometrics

05 May

Introduction to Plyometrics

A basic guide to plyometric exercises.

The post Introduction to Plyometrics appeared first on The LiveYourSport Blog.

Plyometric exercises

Remember the fun you had as a kid, hopping, skipping, and jumping around the playground? The exercises you do with plyometrics mimic those dynamic moves.

Plyometrics (“plyo,” for short) used to be called “jump training.” It’s a technique that you can use in many different ways. For instance, you can do plyometrics to help train for basketball, volleyball, tennis, or any other activity that uses explosive movements.

The physical demands of an athlete differ greatly from a ‘normal gym guy’ looking to build huge muscles. Explosiveness – a combination of muscle power and strength – is what an athlete needs to work on rather than ‘slow-rep’ bodybuilding exercises like bench press or bicep curls.

This is where plyometric exercises come in handy. Plyometric exercises are moves associated with a power component – so, if you were to do a ‘clap press-up’ that would be a plyometric move as opposed to a traditional press-up. Likewise, jump squats are plyometric compared to normal squats.

The three key benefits of plyometric training are: increased muscular power, prevent injuries, and boost high end abilities like sprinting or jumping.

  • Muscular power

  • Power is vastly different from strength. Power relates to one’s ability to apply force quickly (such as jumping) as opposed to strength which refers to one’s ability to simply displace weight. A real world example of this would be to take a bodybuilder who can leg press 800lbs and a kick boxer who can only leg press 400lbs. If we had each individual kick a training bag, the trained kick boxer will exhibit greater power and apply more force to the bag than the bodybuilder. This demonstration exemplifies how the bodybuilder may have more strength but the kick boxer has more power.
  • Prevent injuries

  • For many professional athletes, their careers depend upon how quickly their bodies can react and operate. Unfortunately, the demand for these quick responses places the body under a great deal of stress. By performing plyometric exercises in addition to regular strength training exercises and regularly stretching, athletes can build up all forms of muscular fibers which leads them to be less susceptible to injury.
  • Plyometrics target the fast-twitch muscle fibers. An activity like jogging targets the slow-twitch muscle fibers. Fast-twitch muscle fibers are exercised by executing movements quickly, therefore requiring the muscles to rapidly contract. Activities like long distance running allows the muscles to contract slowly (and sometimes not even fully contract as the stride does not require it)
  • Boost high end abilities

  • For an athlete looking to gain an edge in a particular sport, plyometrics is a great way to bring their skills to the next level. With proper training, plyometrics will increase an athlete’s vertical jump, enhance their ability to make quick lateral movements, allow for greater punching/kicking force, and of course, it allows for one to increase their top running speed.

 

Plyometric exercises:

  1. Jumps

Depth Jumps: This exercise uses gravity and an athlete’s weight to increase exercise intensity. Assume a standing position on a box, step or hop off, land, and immediately jump vertically, horizontally, or on to another box. Depth jumps can be performed with one or both legs. The height of the box is dependent on the athlete and his or her goals. Furthermore, one should ensure that the surface they are landing on is suitable for absorbing impact so as not to risk any shock injuries

Squat Jumps: Stand with your feet shoulder width apart. Squat down and jump as high as possible. Upon landing, squat and immediately jump up again.

Tuck Jumps: Stand with your feet shoulder width apart. Explode and jump as high as you can, bringing your knees into your chest. As you descend, straighten your legs and land softly on the balls of your feet. As soon as your feet touch the ground, repeat the sequence.

  • Long jumps– loading the lower body by squatting down a bit and using arm swings, explode forwards to complete a series of long jumps – increase the intensity by increasing the distance, the number of jumps or the speed at which you jump.
  • Vertical jumps– complete a series of vertical jumps reaching a pre-decided target hung up from the ceiling or marked on the wall.
  • Stair jumps– using the principle of pre-loading, jump with both feet and try to cover as many stairs as possible.
  1. Plyometric Push-Up: Assume a normal push-up position. Lower yourself to the floor. With explosive force, push off the floor so that your hands leave the floor. Repeat.
  2. Burpee – Stand straight, go down to push up then get up to do a tuck jump.
  3. Lateral Jumps – From a standing position, jump side to side.

There are countless other exercises and specific plyometric exercises that you can implement into your training routine, and given that most of them don’t require any equipment, you can perform them at any time (as long as you have a suitable landing surface—tarmac is not great for shock absorption).

Areas It Targets

Core: No. This workout doesn’t specifically target your core.

Arms: No. Most plyometric workouts don’t target your arms. But if you want to work them, you can add upper-body moves like medicine-ball throws and plyometric push-ups.

Legs: Yes. Expect your legs to get in great shape from all the jumping and hopping.

Glutes: Yes. Moves like jump squats fire up your glutes to make them stronger.

Back: No. Though the workout involves your whole body, it’s not focused on your back muscles.

Safety considerations

Plyometrics have been shown to have benefits for reducing lower extremity injuries in team sports while combined with other neuromuscular training (i.e. strength training, balance training, and stretching).

Plyometric exercises involve an increased risk of injury due to the large force generated during training and performance, and should only be performed by well conditioned individuals under supervision. Good levels of physical strengthflexibility, and proprioception should be achieved before commencement of plyometric training.

The post Introduction to Plyometrics appeared first on The LiveYourSport Blog.

Source: Introduction to Plyometrics

What are Plyometrics and Why Should You Do Them? | The Beachbody Blog

01 May

In the simplest definition, plyometrics refers to jump training. A key component of many sports, such as basketball, soccer, and tennis, plyometric training can enhance athleticism, strengthen the most powerful muscles in your body, and more.

Here’s a breakdown of the benefits of plyometric exercises, and how to safely add them to your workout routine.

The Benefits of Plyometrics

In order to propel your body off the ground and land safely, a lot has to happen in your muscles, tendons, ligaments, and joints. “Plyometric training targets your type II (a.k.a. fast twitch) muscle fibers, which are the largest, strongest, and most powerful in your body,” explains Trevor Thieme, C.S.C.S., Beachbody’s Fitness and Nutrition Content Manager. “It doesn’t matter whether you are a seasoned lifter or a strength-training newbie—studies show that plyometrics can help you build muscle as effectively as conventional weightlifting, and that combining the two can help you reach your goals faster than focusing on either one alone.”

Not only that, the impact your body absorbs from landing has benefits for your bones, spurring them to become denser. And if you’re an athlete, plyometrics can improve your agility and explosiveness when it comes to fast-response moves, such as sprinting, quickly changing direction on the field or court, and, of course, jumping (say, to rebound in basketball).

How to Get Started With Plyometrics

If you’re new to plyometrics, as with anything you should start small. This is especially important for plyometric exercises because correct form is so crucial, as you need to both lift your body off the ground and control the landing.

This dual-action makes plyo exercises more difficult and complex than most exercises. If you have a movement dysfunction, it will be magnified when the speed and power of a jump is applied to it.

Thieme suggests incorporating plyometric training into your workout plan by adding a plyo element to exercises with which you’re already familiar. “So you might do the jump squat instead of a conventional squat, or the split jump to compliment a conventional lunge,” he says.

When learning a new plyometric move, you can first perform it without the jump to get a handle on the form, strength, and stability that is required to do it correctly. Once you have all of that, you can then add the jumping movement.

Another way to start small is to choose lower-impact plyo exercises, such as jumping jacks, jumping rope, skaters (hopping side to side from one foot to the other), and even some martial arts or boxing activities that involve punching and kicking.

And don’t ignore the upper body: plyo pushups (where you “jump” your hands up on the press, either off the floor, an incline surface, or even the wall) and medicine ball throws are great for building explosive power above the waist. Just always be aware of your form. When you become tired, form tends to suffer, and risk of injury increases.

Is there anyone who shouldn’t do plyometric exercises?

The short answer is no, as long as your doctor hasn’t identified a reason why you shouldn’t (such as deteriorating joints or bad knees). However, “if you’re significantly overweight, add plyometric exercises to your training plan gradually, and stay away from high-impact moves like box jumps entirely,” says Thieme. “Doing too much, too soon—or doing advanced exercises before you’re ready for them—can stress your joints, increasing your risk of injury.”

Try These 5 Plyometric Exercises

Although many people think of plyometric exercises as a lower-body workout, they can target your upper body as well. Here’s a representative sample of plyometric exercises that effectively work many of the body’s large muscles. To absorb some of the impact of these plyo moves, consider using a plyometrics mat.

Alternating step jumps

Stand tall with your arms by your sides and your left foot on a bench so that your hip, knee, and ankle are all bent 90 degrees. Keeping your chest up, shoulders back, and core braced, drive through your left foot while swinging your arms up and pushing your body up with enough force for the left foot to leave the bench. Switch feet in the air, landing with your right foot on the bench, and your left foot on the floor. Continue alternating legs with each rep.

Plyo push-ups

Assume a plank position with your feet together (or separated slightly), your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders. Squeeze your glutes and brace your core to lock your body into position. Keeping your elbows tucked against your ribs, lower your torso until your chest is within a few inches of the floor. Pause, and then push up with enough force for your hands to leave the ground. Land softly, and transition immediately into your next rep.

Skater jumps (from 21 Day Fix–Plyo Fix)

Start with your right leg slightly bent and your left foot tucked behind it. Push off your right leg to move your body to the left, landing on your left leg, and tucking your right leg behind it. Continue the lateral jumps, landing softly and with bent knees each time.

Wide in & out abs (from INSANITY–Max Interval Plyo)

Assume a plank position with your hands in line with (but slightly wider than) your shoulders, and your feet wider than hip distance. Squeeze your glutes and brace your core to keep your body in a straight line. Keeping your hands on the ground, jump your feet in to come under your hips, keeping the feet shoulder width apart. Then, jump back to the starting position.

Scissor kick jumps (from P90X3–AgilityX)

Stand on your right leg, with your left leg lifted straight out in front of your body. Moving to the left, jump to your left leg, lifting your right leg straight out in front of your body. Switch once more to your right leg, and then once more to your left leg. Then reverse the direction jumping to your right, still alternating legs.

Source: What are Plyometrics and Why Should You Do Them? | The Beachbody Blog

7 Amazing Benefits Of Jump Squats | Stylecraze.com

01 May

7 Amazing Benefits Of Jump Squats

Stylecraze
Do you want well shaped thighs and legs? Well, if you do, then this is the post you should be reading! Jump squats help exercise the quads and calves while helping you tone your body as well. There are many benefits associated with jump squats. Let’s look at how to perform Squat jumps and their variations. To know how squat jumps can be beneficial for you, read till the end.

The Routines:

To begin, stand in front of a full-length mirror. Bend your knees a little; make sure that the spine remains upright.

1. The Basic Routine:

  1. Begin squatting. To squat, lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down. Your thighs should be parallel to the ground. Pause and hold position.
  2. Launch your body upwards. Lift your hands above your head as you jump in the air.
  3. Try to land in the same position. Bring your arms back to the starting position. Repeat.
  4. As you land, go into the squat to finish one repetition. Try and land effectively (you may have to master this skill).
  5. Do 3-sets of 15 repetitions. (1)

2. Advanced Version:

You can increase the intensity of your workout by adding some variations to the simple jump squats. Jump squats help tone the calves, glutes, hamstrings, core, and quadriceps.

  1. Lift a pair of dumbbells and keep at the sides, with the knuckles facing away from your body.
  2. Lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down. Your thighs should be parallel to the ground. Pause and move back to the starting position.
  3. Launch your body upwards. Lift your hands above your head as you jump in the air.
  4. Try to land in the same position. Bring your arms back to the starting position. Repeat.
  5. Do 2-3 sets of 15 repetitions.

Tips:

As the routine is more challenging than the normal jump squat, you can opt to decrease the number of repetitions or decrease the number of sets. You could also increase the rest time between each jump.

Equipment Needed:

  • Dumbbells
  • Weight vest
  • Water bottles
  • Towel

Warnings:

People with rheumatoid arthritis and knee pain should refrain from performing these exercises.

Wear knee caps and protective gear wherever necessary while exercising. (2)

Types of Squat Jumps:

Here are the various types to perform jump squats:

1. Regular Squats:

Regular squats

Image: Shutterstock

 

These are just regular squats. They focus on toning the legs and butt.

1. Stand with your feet a little wider than shoulder-width apart.
2. With your feet firmly on the ground, push your hips out while slowly lowering yourself.
3. Make sure that your toes point forward, knees are in the front, and your head and shoulders are straight.
4. Rise slowly
5. Repeat the same.

[ Read: Benefits Of Frog Jumps Exercises ]

2. Wall Squats:

Wall Squats

Image: Shutterstock

 

These are regular squats, done against a wall.

1. Do the regular squat but instead of pushing your hips out make sure that your back is straight with the support of the wall.
2. Do not bend lest you hurt yourself.
3. Repeat without sliding up and down the wall.

3. Uneven Squats:

Uneven squat

Image: Shutterstock

 

Keep a plank at a little height to perform these squat jump exercise.

1. Place one foot on the floor and the other on the plank.
2. Do your regular squats.
3. Make sure that you balance your weight evenly.
4. Do not stress the knee.
5. If you have any problem doing this, do not attempt this squat.

4. Prisoner Squats:

Prisoner squats

Image: Shutterstock

 

These squats are tough to do.

1. Keep your hands behind your head.
2. Push your hip backward while you bend.
3. Keep your shoulders and arms straight.
4. Lower your body and squat

5. Monkey Squats:

Monkey Squats

Image: Shutterstock

 

Monkey squats are one of the tougher squats to do.

1. Stand with your legs a little wider than shoulder-width apart.
2. Reach for one knee or toe (depending on how flexible you are) as you lower into a squat.
3. Still holding the toe, squat as low as you can.
4. Slowly rise and release the toe.
5. Make sure that you never pull or push the toe or knee.

6. Sumo Squats:

Sumo Squats

Image: Shutterstock

 

These squats are regular squats, which you need to perform by placing your feet far away from each other.

1. Keep your feet apart such that the distance between them is more than shoulder length.
2. Make sure that it is not so much that you lose your balance.
3. Hold a heavy weight with both your hands and perform a squat
4. Remember to keep your upper body straight as you bend your knees.
5. Lower yourself as much as you can

7. Single Leg Squats:

Single Leg Squats

Image: Shutterstock

 

Single leg squats are difficult for beginners.

1. Stretch one leg out in the front.
2. Stretch your hands in the front too.
3. Now, squat as low as you can.
4. You can use a piece of furniture for balancing.

8. Frog Squats:

frog squat

Image: Shutterstock

 

You need to perform these just the way you do burpees.

1. As you squat down, jump and land on your feet with your hands in the front.
2. Jump back up and repeat.
3. It is similar to burpees where you continue to stretch down and back up.

9. Jumping Jack Squats:

Jumping Jack Squats

Image: Shutterstock

 

Jumping Jack squats are more of a cardio workout.

1. Start with jumping jack.
2. As your arms go down, squat down.
3. As your arms go up, your body should squat up.

[ Read: Benefits Of Tuck Jumps Workout On Your Body ]

10. Squats:

Squats

Image: Shutterstock

 

Perform any of the above squats, with weights.

  • 1. You should use weights, which you can lift comfortably.
  • 2. Always make sure that you have a proper balance without the weights. In that way, you won’t hurt yourself with the weights.

Benefits Of Jump Squats:

Jump squats have a variety of health benefits. For a start, they help build and tone the calves, glutes, hamstrings, core, and quadriceps. They have other benefits as well. Here we list some important ones:

1. Builds Muscle:

Not only do jump squats help build leg muscles, they help promote an anabolic environment. This environment helps build other muscle groups in the body.

2. Burns More Fat:

Gaining muscle is one of the best ways to burn calories. With every pound of muscle gained, you will burn around 50-70 calories more than regular days. Squats help you build muscle and thus directly help burn more fat.

3. Maintain Mobility And Balance:

Legs are crucial to mobility. As you get older, your leg strength decreases and squats can help you curb the natural weakening of these muscle groups. Squats help maintain motor balance and help improve brain to muscle communication.

4. Prevent Injuries:

Jump squats help improve balance. They help prevent injuries as they directly increase the extent of motion in the hips and ankles.

[ Read: Steps To Do Plié Squat Jumps ]

5. Boost Your Sports Performance – Jump Higher And Run Faster:

Scientific studies concluded that squatting helped athletes perform better, specifically in endurance exercises. This is why jump squats are a part of most of the athletic training sessions. (3)

6. Tone Your Backside, Abs And Entire Body:

Jump squats build muscles that are crucial to glucose regulation, insulin sensitivity, and lipid metabolism. Jump squats help prevent heart diseases, hypertension, obesity, and diabetes.

7. Help With Waste Removal:

Jump squats improve body fluid circulation. The bodily fluids help remove waste and deliver nutrients to tissues, organs, and glands. (4)

These are the many advantages of jump squats! So do include them in your exercise routine if you haven’t yet!

You can also check out many videos on these exercises. If we missed anything or you have any suggestions, please leave us a comment below.

Source: 7 Amazing Benefits Of Jump Squats | Stylecraze.com

Want to Run Faster? Try These 7 Plyometrics Moves | fitbit.com

30 Apr

Plyometrics

Source: Want to Run Faster? Try These 7 Plyometrics Moves | fitbit.com

Whether you’re just getting into running, preparing for your first 5K, or attempting a full marathon, you might be wondering how you can get a little faster on your feet. One way: Add plyometrics to your training.

Plyometrics, which are movements where you jump explosively and spend as little time on the ground as possible, have been found to improverunning speed and efficiency. “When you run, you need to produce force against the ground as quickly as possible,” says Jason Karp, PhD, a running coach and owner of Run-Fit. “Plyometrics improve your muscle’s ability to produce force quickly.”

What makes plyometrics so unique is their ability to target two kinds of muscle movements: shortening and lengthening. “When you do quick movements where you jump, land, and jump again, your muscles are being asked to lengthen quickly, then shorten quickly, and then lengthen again,” he says. “This combination actually produces more force than if you just did a shortening move or a lengthening move alone.”

Plyometrics can be pretty intense, so Karp recommends starting with some basic movements and building on them each week.

Six-Week Plyometric Exercise Routine for Runners

These moves all target your glutes, quads, calves, and core. Try to spend as little time on the ground as possible between jumps. Do the routine twice each week in addition to any running you’re doing.

WEEK 1

Single-Leg Hops

Plyometrics: single-leg hopsStand on left leg. Hop 10 times, then hop forward and back 10 times, then hop side to side (shown here) 10 times. Repeat on right leg, rest, then do one more set.

Step-Up Hops

Plyometrics: stair hopsStand on your left leg in front of a step or small platform. Hop up onto the step and walk down. Stand on right leg and do the same. Repeat 10 times on each leg. Rest, then do one more set.

WEEK 2

Same two movements as Week 1.

WEEK 3

Same two movements as Week 2, plus:

Double Leg Bound

Plyometrics: Double-leg boundStart in a squat position, then jump forward with both legs as far as you can. Repeat 10 times. Rest, then do one more set.

Alternate Leg Bound

This move looks like an exaggerated running motion, but you’re bounding forward as far as you can from one leg to the other (not pictured; it will look like a combination of running and jumping). Repeat 10 times on each leg. Rest, then do one more set.

WEEK 4

Same four movements as Week 3, plus:

Squat Jumps

Plyometrics: Squat jumpsWith hands on hips the entire time, squat down, then jump straight up as high as you can. When you land, lower back down into a squat position smoothly, then immediately jump again. Repeat 10 times. Rest, then do one more set.

WEEK 5

Same five movements as Week 4, plus:

Depth Jumps

Plyometrics: Depth JumpsStand on a one-foot tall box. Jump onto the ground with both feet and land in a squat. then jump straight up as high as you can. Step up onto box, repeat 10 times. Rest, then do one more set.

Box Jumps

From the ground, jump up with both feet onto a box about a foot high, then immediately jump back down to the ground. Do 10 reps. Rest, then do one more set.

WEEK 6
Same seven movements as Week 5.

 

Source: Want to Run Faster? Try These 7 Plyometrics Moves | fitbit.com