10 Tips for Performing Plyometric Workouts
If you are thinking of trying out plyometrics, there is a lot you need to know. Plyometrics, or “jump training” is a series power building exercises that require you to jump, hop, and skip your body into a state of toned fitness.
Though these workouts are highly demanding and challenging, they are also enjoyable to do. Those who engage in plyometrics get the benefit of burning fat and building power for any type of athletic or sports performance in a short amount of time.
When done regularly, about three times per week, a plyo workout can shave inches of one’s belly and hips in just a few weeks. Before you begin your plyometric workouts, check out these 10 helpful tips.
10 Tips for Plyometric Workouts
1. Brace Yourself: While fun, plyometrics are intensive workouts that demand a lot of energy during a single session. If you jump in all at once, you may find yourself unable to recover as quickly as you’d like. If this is your first time testing out a plyometric exercise, be sure to rest between intervals so you can reserve your energy. It is also important to realize that the intensity level of these moves requires adequate strength and fitness levels. Those who are out of shape will need to work up to this type of workout.
2. Do Your Research: Plyometric exercises rely on certain moves to be done correctly to work. To make sure you’re getting the most out of your workout, do some research to ensure you’re doing everything correctly. This could be simple things like reading articles or watching videos to get a complete understanding of proper form and practice that form at a slow pace before doing them at the required speed. If you are working with a trainer, check with them about your stance, positioning, and execution to make sure that you are doing the exercises properly.
3. Get the Right Gear: Having the right exercise gear is always a bonus when it comes to a workout. Fortunately, plyometrics do not require any extra materials, so the only gear you will need is a breathable outfit that can stretch and move effortlessly with your body and if you plan to do box jumps a plyometric box.
4. Proper Warm-Ups And Cool Downs: Correct warm-ups and cool cannot be over-emphasized enough. Because you will be jumping, hopping, and exerting a lot of energy, the warm-up should include appropriate preparatory exercises, such as stretches that mimic the plyos that will be used in the main workout and some cardio moves to get the heart going, like jogging in place or a few jumping jacks. A proper cool down will include flexibility stretches along with a gradual return to a pre-exercise state. Neglecting to stretch can lead to injury.
5. Use Sturdy Surfaces: While plyometrics can be done almost anywhere, you should make sure that only sturdy surfaces are used to aid you in your routines. Steps, low benches, and low patios will do while softer surfaces, like a couch, chair, or even a floor-level bed should be avoided. Using these can lead to injury, sprains, or other problems. A sturdy surface will aid in building up muscle strength and endurance thanks to the slight resistance a hard surface offers.
6. Rest: Plyometrics should not be practiced every day. The ideal workout schedule would be a day of exercise, and then a day of rest to ensure that you don’t overexert yourself. This workout is incredibly demanding the more you do it and the deeper you go. Due to this, rest is highly important for maintaining health and wellness. The explosive movements can cause muscles to overstretch and even tear if done too frequently, so a little leisure time is a key to a balanced workout week and provides proper recovery time for the muscles.
7. Be Intentional: For best results, you do not want to half-do anything. Plyometric exercises are highly particular, so you must do each stance, and each position, just right. Taking things slow and being deliberate about your movements will ensure that you are training your muscles correctly. Intentionality will also aid in avoiding injuries or problems down the line. In plyometric workouts quality always wins over quantity as all exercises, need to be performed at 95 to 100% effort.
8. Do it Together: Like most things in life, plyo workouts can be more fun with more people. Invite friends and family to get in on this exciting workout routine and enjoy the time together as a communal group. Be sure that you work in an open space so that everyone has enough room to perform their exercises correctly.
9. Get Creative: Plyometrics are exercises that can be done anywhere. Get creative in where and when you workout by trying new places, checking out new moves, and experimenting with friends on how to make the exercises new and unique.
10. Take Care of Yourself: All right, so this one is a little generic, but it is no less relevant. When working out, you have to practice proper self-care to ensure that you stay healthy. Do this by doing the typical practices: get enough sleep, eat a balanced diet, drink plenty of water, and course, rest when you need to. Without these elements, no training will give you the results you seek, especially when you fill your body with junk food instead of a diet rich in a variety of whole foods.