{"id":43808,"date":"2023-09-25T03:00:00","date_gmt":"2023-09-25T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/plyometric-training\/"},"modified":"2023-09-25T03:00:00","modified_gmt":"2023-09-25T01:00:00","slug":"plyometric-training","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/evolve\/plyometric-training\/","title":{"rendered":"Plyometric training: what is it and how to jump right into it"},"content":{"rendered":"\n<p>There are a few areas most athletes want to level up: <strong>power, strength, endurance and speed<\/strong>. <strong>Plyometric training, also known as jump training, improves them all<\/strong>. With high-impact aerobic exercises, plyometric training <strong>works your muscles in short bursts, rather than using gradual build-up.<\/strong><\/p>\n\n\n\n<p>Plyometric training starts with muscle-lengthening exercises, followed by muscle-shortening exercises. Whether you plump for running or jumping, bring these exercises into your routine and you\u2019ll start to feel drastic changes in your performance and power.<\/p>\n\n\n\n<p><strong>Plyometric exercise is not a \u201cquick result\u201d exercise regime for beginners.<\/strong> It can cause damage to muscles and stress to bones, joints and tendons &#8211; so <strong>it\u2019s aimed at those more experienced<\/strong>. And it aims to improve functional fitness over time&#8230;<\/p>\n\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">PLYOMETRIC TRAINING \u2014 4 EXERCISES TO TRY:<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; The powerful, plyometric push-up<\/h3>\n\n\n\n<p>This is an ideal move to push your functional fitness levels. Aim to reach heights you\u2019ve never hit before each session &#8211; having progress goals will prevent that pesky plateau with training.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/push-up\/\">Perform a standard push-up<\/a>, but when you push upwards, use an explosive force and energy so your hands leave the floor.<\/li>\n\n\n\n<li>It\u2019s important to remember to cushion your hands when descending from the push-up to avoid injuring yourself.<\/li>\n\n\n\n<li>Repeat for 10-15 second. Remember this is high impact, not prolonged training.<\/li>\n<\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/zA7GX4oP9cw\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; <a href=\"https:\/\/vimeo.com\/191960515\/0a7cfad765\">Squat jumps<\/a><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Position your feet a little wider than your hips lower your body down into squat position.<\/li>\n\n\n\n<li>Using your feet as springs, explosively jump through your feet. Try to jump as high as your body will take you.<\/li>\n\n\n\n<li>As you jump, lift your arms above your head for more impact.<\/li>\n\n\n\n<li>Squat down again and repeat.<\/li>\n<\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/zG7T6ZQEK6w\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<p><em>Tip: Learn more about the squat jump <\/em><a href=\"https:\/\/evofitness.at\/en\/squat-jump\/\"><em>here<\/em><\/a><em>.<\/em><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Deep jumps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Find a knee-high box or surface &#8211; make sure it\u2019s secure.&nbsp;<\/li>\n\n\n\n<li>Stand on the box with your feet shoulder-width apart and toes close to the edge of the box.<\/li>\n\n\n\n<li>Step off the box and sit into a squat position (as if you\u2019re sitting back onto a small chair), spending as little time as possible on the floor.<\/li>\n\n\n\n<li>Pour all of your energy into jumping as high as possible off the ground, using your arms , like strong wings, to help you jump as high as possible. Think explosive!<\/li>\n<\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/yQVaHpC8ZSU\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Bounding burpees<\/h3>\n\n\n\n<p>Last but not least, the ultimate in explosive exercises &#8211; burpees. With their powerful bursts of energy, burpees are the personification of plyometrics.&nbsp; Here\u2019s how to do them:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in the standing position and position yourself into a squat.<\/li>\n\n\n\n<li>Place your hands on the floor as you jump your feet back into the plank position while keeping your spine positioned straight.<\/li>\n\n\n\n<li>Get into position for one push-up.<\/li>\n\n\n\n<li>Then, position your feet forward, outside of each hand as you move back into squat position.<\/li>\n\n\n\n<li>Immediately burst back to your feet &#8211; packing a powerful punch of energy into jumping as high as possible, using your arms to swing you to higher heights.<\/li>\n<\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/y64FgY7U6VQ\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The sets and reps of these plyometric exercises have deliberately been left out. It\u2019s important to gradually build up your own body tolerance and resilience, increasing each exercise\u2019s effort and length at your own pace to avoid muscle-tendon and joint damage.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n","protected":false},"excerpt":{"rendered":"<p>There are a few areas most athletes want to level up: power, strength, endurance and speed. Plyometric training, also known&#8230;<\/p>\n","protected":false},"author":7,"featured_media":43053,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plyometric training: what is it and how to jump right into it | EVO Fitness","_seopress_titles_desc":"Jump on the bandwagon of this fitness trend. Plyometric training will make your heart rate jump will you are literally jumping towards your goals.","_seopress_robots_index":"","footnotes":""},"categories":[19],"tags":[126,901,902],"class_list":["post-43808","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-evolve","tag-workout","tag-plyometric-training","tag-plyos"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43808","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43808"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43808\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43053"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43808"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}