Used exclusively in professional training programs.
athletes, plyometric exercises have now become
widely known as an effective way to increase strength,
endurance and muscle tone in the shortest possible time without increasing them in
These are energetic, high-intensity exercises that
characterized by explosive dynamics of execution at the moment of transition from
stretching the muscles to drastically reduce them.
Because of this feature are the prerogative of qualified
athletes, but can also be used by people in proper
form or under the guidance of an experienced instructor.
In fact, any exercise that involves a sharp transition from
stretching to reduce muscle fibers can be called
plyometric For example, jumping up from a sitting position or
quick push ups with cotton.
Experts recommend including plyometrics in your program.
workouts several times a week, but only after creating
sufficient muscle strength and endurance with the help of the usual
power loads with burdens. Also before starting them
use is worth getting approval from your therapist.
This type of load is due to the intense rhythm and inclusion in
the work of a large number of muscle groups requires increased
the amount of energy that contributes to guaranteed weight loss.
Plyometrics: features and requirements for training
On the example of a novice runner, who, before you master
the marathon, starts with runs on short distances, and during
Plyometrics must first be kept short.
intensity and duration of training, gradually increasing
Do not forget that even if you use specific
plyometric exercises aimed exclusively at the bottom
or upper torso, anyway fat reserves are burned
evenly throughout the body. This means that any set of exercises
contributes to the active consumption of calories, which is very important for
fast weight loss.
Each training should begin with a thorough warm-up, for example,
five minutes of walking or running, squats and lunges. For beginners
instructors recommend sticking to 80 – 100 total
repetitions of exercises for training and one lesson per week, more
advanced on 100 – 120 three times a week and people in good
sportswear 120-140 five times a week.
Duration of rest between different exercises
depends on the intensity and level of your physical fitness.
For beginners следует придерживаться соотношения 1 к 10, то есть,
for example, 30 seconds of dynamic jumps “in depth” and 300 seconds
(or five minutes) rest.
Gradually increase the intensity or duration of the active
parts of the load starting at 30 seconds and controlling the heart rate
cuts (should not exceed 85% of the maximum). It’s related
so that when training lasts more than 20 minutes, the body
the bulk of the energy to power the muscles begins to draw from fat
stocks, not glucose, circulating in the blood.
Examples of some plyometric exercises
Jumping into the depths. Являлось базовым упражнением plyometrics для
Soviet athletes, which allowed to significantly increase
power indicators of the muscles of the lower belt and as a result improve
results in high jump and length. To do this, stand up
on the edge of the platform, chair and any other elevation (in
depending on your physical fitness, its height varies from
30 to 100 cm), feet shoulder-width apart.
Group and jump down (landing on socks) with
transition to squatting and not allowing full stretching of the muscles (although
the deeper you sit down, the better the effect), jump sharply
max up or forward (depending on what result you want
improve). If you exercise with the purpose of losing weight, then the direction
jump can periodically change.
After return to the starting position and repeat the exercise.
Only 2 sets of 10 jumps.
Jumping on the platform. Exercise will help put in order and
improve muscle tone of the legs. Stand in front of a stable platform or
a chair (select height, based on your sports training),
feet shoulder width. Lean forward a bit, group and
jump to the edge of the hill, gently landing on the toes, legs
half bent. Then immediately jump back to
One repetition is ready. Only two sets of 10 jumps or
lasting 30 seconds. Over time, increase the height of the platform.
Rest between sets for half a minute.
Important! Make sure the jump platform is
as stable as possible, if it is a chair, then support them with a wall. Otherwise
possible unsuccessful fall and serious injury.
Cross jumping. To perform them, use the same
platform, as for the previous exercise (the optimum height at
knee level). Stand up straight feet shoulder width. Put the
right foot on the hill, foot close to the edge.
Pushing his left foot off the floor, and his right off the platform,
jump up and while your body is in the air, quickly change
leg position With a frequency of one jump per second, perform 2 sets
Side jumping. This plyometric exercise will bring
diversity by changing the direction of movement. Instead of jumping
back and forth, you’ll jump from side to side, which is good
strengthen the muscles of the legs and increase the heart rate.
To perform the exercise, set up a low platform (or
shoe box) to my right. Jump sideways through
barrier and gently land on the opposite side. Then immediately
without stopping, jump in the opposite direction. Only 2 sets of 12
– 15 jumps or for 30 – 45 seconds. Triple jumps. For
doing the exercise, put three narrow barriers in front of you
height of about 30 – 40 cm (can be of different heights). Stand up straight
feet shoulder width. Group and make three jumps in a row,
take turns overcoming each of the obstacles. Repeat triple
jumps for 30 – 45 seconds with short breaks. Only 3 –
Dynamic attacks. Make a deep lunge forward right
by foot. Then, bending the right knee (with the left leg remaining
direct), lower the torso down until the line of the left
thighs will not become parallel to the floor plane.
As soon as the left knee almost touches the floor,
push off with both feet, jump and while the body is
в воздухе, поменяйте leg position As soon as you land,
immediately take the next jump (torso perpendicular
floor surfaces). Only 30 – 45 seconds, then a short break and
one more set.
Jumping rope. This is one of the basic exercises.
plyometrics, которое поможет вам улучшить чувство ритма,
coordination and muscular endurance, as well as level your posture.
The intensity of work with a rope – 2 jumps per second, high
raising your knees. Duration 2 sets of 30 seconds, gradually
increasing by 10 seconds until you reach a continuous load in
Plyometric push-ups. Allow to increase the strength of the pectoral,
deltoid muscles and triceps arms, being an effective exercise
for the upper body. For его выполнения займите положение, как
with standard pushups (the body is one straight
Then go down a few centimeters to touch.
chest with the surface of the floor forcefully push off your hands,
tossing the body as high as possible. At the highest point make
quick clap of your palms and gently land on your hands. Make 8 –
12 reps in 2 sets. If it’s hard for you, you can push up with
focusing on the knees.
Throws the ball. The following plyometric exercise strengthens
muscles of the upper shoulder girdle and abdominals. Despite,
that it is at first glance an easy task, but many famous
athletes do not stop using it in their own cycle
For его выполнения используйте мяч от 1 до 3 кг, если хотите
work on speed and reaction, and more than 4 kg, if on strength and power.
Kneel five meters from the wall and pick up the ball.
Tighten the abdominal muscles and forcefully throw it from the head into the wall.
Only 12 – 15 repetitions in 2 approaches. Catch the ball. This
exercise, as the previous one, requires the presence of a moderate ball
and platform (or chair). Lie on your back, head close up
to the base of the platform, arms in front of you, legs bent at the knees,
feet pressed to the floor.
Your assistant stands on high ground and holds the ball in his hands. Then
he drops it down. Catch the ball, press it to your chest and
In an explosive pace, throw up so that your partner can
Side throws. Exercise helps the development of oblique abdominal muscles and
backs. Stand your left side 3 – 5 meters from the wall if you
right handed and vice versa. Hold the ball in both hands at belly level.
Then резко разверните туловище в сторону стены и с силой бросьте
ball. A total of 10 to 12 shots in two approaches for each side.
Create your recipe. You have already met with the main
упражнениями plyometrics. Now you can based on them
independently compose new ways of loading.
For example, combining two or more exercises on different muscle groups
without resting between them or changing the intensity of execution by
The only real disadvantage of plyometric exercises
is a high risk of injury, so it is important for beginners
start training with light loads at a low pace, gradually
raising the bar.
Repeated jumps create a huge load on the joints. BUT
mean people with arthritis and other problems of the hips, knees and
лодыжек стоит отказаться от использования plyometrics либо принять