Popularly used as a form of training to improve athletic performance, plyometics are commonly over-looked by personal trainers when making programs for their clients. However, when properly executed and slowly introduced into your workouts, plyometric exercises are great for increasing the intensity and bringing variety, helping keep things fresh which helps avoid plateaus! Research suggests that our bone density, that otherwise decreases with age (particularly for woman) can be better maintained when we safely perform beginner level jumping exercises regularly.
Beginner/Intermediate Circuit
5 Exercises, 10-15 repetitions, 1-2 sets
1. Hop scotch (be creative!)
2. Standing long jump (intermediate)
3. Two-foot ankle hops (Bunny hops)
4. Standing vertical jump and reach (how high can you go?)
5. Single-foot side-to-side ankle hop
Intermediate/Advanced Circuit
8 Exercises, 10-20 repetitions, 2-4 sets
1. Box drop-off with deep squat hold (3-5 seconds)
2. Lateral drop-off " "
3. Squat Jumps (the TRX can be used for assistance by incorporating upper body muscles)
4. Single leg dancers pose (Arabesque) jump
5. Split-Squat Jump
6. Skaters jump (lateral one leg jump)
7. Standing long-jump
8. Single-foot Side-to-side ankle hop
It is extremely important to prepare your body for any physical activity to decrease your risk of injury. Thus, prior to engaging in any of these exercises it is recommended that you engage in an activity that will slowly raise your heart rate and warm the muscles up for at least twenty minutes. Same rule applies to a cool-down/stretching afterwards. It is not recommended that you perform these exercises without medical clearance and the accompaniment of a trained professional.