Originally the domain of Olympic athletes, Plyometric training has become a popular exercise component for gym rats of all ages and skill levels.
This method of dynamic resistance — which often involves jumping — challenges muscles by rapidly stretching and then rapidly shortening them. Such an approach not only strengthens those muscles but also helps fortify your joints against impact while increasing overall stamina.
An ideal introduction to the world of Plyometrics is the box jump. To get started, you’ll need a stable, raised platform or box placed on a non-slip surface. The platform can be an inch; it can be three feet tall. Choose a height that feels very safe to start with.
Standing in front of the box with your feet about hip-width apart, activate your core muscles with a deep exhale (like blowing out candles). Begin the downward phase by swinging your arms backward and bending your knees until you’ve reached a squat-like position.
Swing your arms forward as you explode upwards into a jump onto the box. You want to keep your feet level and your eyes focused on the box.
Land softly. Like a cat. What this means is you limit the forward momentum and allow the middle of your feet to absorb the impact. Your core remains engaged and your knees never fully extend.
Step down off the box or platform quickly but mindfully. While some may recommend jumping down, such an action could put you at higher risk for knee or ankle injury.
By stepping down, realigning, and then performing your next jump, you can maintain an effective but safe pace. Initially, go for three sets of 10 jumps.
Over time, you can increase the height of the box and/or the number of sets and repetitions.
Watch the basics in action here:
If this movement feels too advanced or risky, click here to read my post and try regular step-ups.
Note: The exercise advice presented above is not meant for anyone with contraindicated health problems. Please consult a trusted medical or fitness professional.
********************************************************************It would be deeply appreciated if you signed up to become a paid subscriber for less than $5 monthly. It directly enables this blog/podcast to keep going and growing. You can find the link at the bottom of the post.
If you prefer, you can make a one-time donation whenever you’d like by clicking here. Thank you in advance; it really helps!
Plyometrics. So good for you and so much harder than it looks.
At 70, I could box jump several feet high. Then I injured myself, shifting my entire spinal column forward at L4. It's been almost five years of unrelenting pain. Surgery and opiates weren't for me. I've endured years of grueling therapy to be able to sit, stand or walk for more than a few minutes. Unrealistic as I've always been, I still dream of doing box jumps again. (I can do jumping jacks a tiny bit, so there's hope.)