Plyometric Jump Training, or “plyos” are an effective way to improve muscular force and power. This is done by performing quick, powerful movements such as jumping. During these jumping movements there is the stretch-shortening cycle involved which is an active stretch of a muscle followed by a shortening of the same muscle. There will then be an increase in the elastic energy of muscles and tendons as they are stretched which is followed by the shortening of the muscle where stored energy is released. All of this combined will result in an increased total force production.

Plyometric training can be done specifically with the lower body or the upper body.

Lower body plyos involve jumping, hopping, and bounds with either both legs or single leg. Examples of lower body plyometric drills are:

• Squat jumps in place
• Jumping jacks
• Alternating push-off
• Standing long and vertical jumps
• Front and lateral box jumps
• Knee tucks
• Cone jumps

Upper body plyometric training includes medicine ball throws, catches, and push-ups. Examples of these plyo drills are:

• Power push-ups
• Medicine ball power push-up
• Standing medicine ball chest pass
• Supine vertical chest toss

Burpees are a plyometric exercise that works both the upper and lower body and are extremely effective.

Including plyos in your daily workout routine will help increase your power while also increasing lean muscle mass. Not only does is help increase muscle mass but plyo work is much like cardio and will help to decrease body fat percentages.

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Original article published July, 24, 2016: Click Here 

Citations:

Bryant, Cedric X., and Daniel J. Green. ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals. San Diego, CA: American Council on Exercise, 2003. Print.