Know your fitness regime: Plyometrics

Fitness expert Urmi Kothari explains all about plyometrics.

By: Urmi Kothari | | Updated: February 28, 2014 6:21 pm

Plyometrics consist of doing different variations of exercises that are mainly but are not restricted to jumps, hops or leaps. The exercises cause powerful muscular contractions through rapid eccentric contractions and are done with an aim to build strength and speed, which contribute to the power of an individual or an athlete. It basically builds the capacity to move load in as little time as possible. Also Read - Is your workout giving you a stiff neck? Do’s and don’t of exercise that might surprise you

Who can practise plyometrics? Also Read - Is your workout killing you? What really happens to your body when you exercise too much

Plyometrics require a certain base strength in the overall body as well as stamina. They are not suggested for beginners until they develop the required skills through traditional strength and cardiovascular training. Also Read - The best exercises to do if you are feeling lazy

Strength and speed training is ideal for people who would like to improve their performance in a sport such as running or basketball. It expands skill-sets of an athlete or individual.

A word of caution

These workouts are associated with risks and can cause injury if done without awareness, proper supervision or knowledge and most of all, physical capacity. Incorporate certain basic plyometric exercises in regular workout regimes before attempting a full -fledged plyometrics workout. (Read: What you need to do before starting a fitness regime)

Benefits

Increases fat-burn due to high intensity of the exercise (needs to be done with optimum periods of rest and not extended periods) and if added to regular workouts can increase calorie-burn considerably.
Increases muscle mass since plyometrics involves fast twitch fibres of the muscle.
Improves anaerobic capacity since emphasis is on completing the exercise in as little time as possible.
When done correctly, it also improves muscular contractions since it trains muscles to exert maximal or sub-maximal force in as little time as possible. This also improves joint health. (Read: Get fit with simple home workouts)

Plyometric exercises for the lower body:

1. Jumping Jacks – Jumping jacks are performed by moving both your hands parallel to the ground and jumping simultaneously. The hands must be brought down when the jump is complete.

2. Leap jumps – Raise both your legs and jump. Alternate between forward and backward jumps. Do 10 reps.

3. Leap jumps – Jump but this time from one side to the other.

4. Jump squats – This involves jumping and landing in a squat which helps to spring into a jump for the next rep. Remember to keep knees behind toes at all times. Upper body should be held upright.

5. Jumping lunges – Add a quick hop or jump between two lunges and switch the feet i.e. lunge on the right leg and quickly switch positions and bring the left leg in front to lunge on the left leg. Keep the upper body upright using abs. Shoulders and neck should be relaxed.

6. Staircase jumps – These involve jumping over steps with both feet. Make sure the weight of the upper body is slightly forward and abs are gently engaged to help you balance and stabilise the trunk. Engage the glutes and abs to land lightly on your feet.

7. Box jumps – Try jumping on a stable box, starting with a smaller one and gradually moving to a larger one. Alternatively, you can also try to march i.e. one foot alternatively on the box (low to high variations).

Plyometric exercises for the upper body:

1. Push-ups – You can either do strict-push ups or on the knees. You can try alternate shoulder touches with the opposite hand as you come up to starting push-up position. Maintain hips and shoulder square and parallel to the floor using your abdominal muscles.

2. Clapping push-ups – These are one of the classic plyometric exercises i.e. clapping between the eccentric motions of the exercise.

3. Shuffle planks – Go from one side to another of a ball by switching ball positions under the palm, while keeping the rest of the body in a controlled plank. Engage your abs, glutes, knee caps and inner thighs. Keep neck in line with the upper back.

4. Medicine ball chops – This involves throwing a ball forcefully on the floor initiating the movement from the abs and back. Make sure there is no tension in the upper trapezius or the neck and shoulder areas as the ball is thrown from the overhead position towards the floor. (Read: Know your fitness regime — CrossFit)

5. Jump pull-up – This is a plyometric version of the traditional pull-up. Jump up to grab the bar, pull your chip up over the bar and then jump down. Jump again to grab the bar. Repeat this 10 times.

Skipping, burpee jumps, long jumps, hurdle jumps are also other variations.

Urmi Kothari is an alternative fitness professional who heads her label ‘Kinetic Living’ with workouts integrated from calisthenics, Pilates, sports and yoga aimed at getting fit from within. She has also been a student of Kalaripayattu – a traditional martial art – for over two years. She is also a dancer. She believes that exercise isn’t just about burning calories but also improving one’s quality of movement. You can read more about her on her blog – www.kineticliving.in and her Facebook page – www.facebook.com/KineticLiving.

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Published : January 17, 2014 4:29 pm | Updated:February 28, 2014 6:21 pm

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