Plyometrics exercises are a type of training exercises designed to help the body to produce powerful and fast movements for an overall improved performance in various types of sports. They are generally designed to increase the speed of your muscle contractions so you’ll be able to take quicker and more powerful steps. Plyometrics exercises are getting more popular today because they bring in a lot of benefits: they help strengthen the muscles, increase speed and endurance, enhances posture and balance, helps a lot in losing weight and improve one’s range of motion and flexibility.
What Plyometrics exercises require?
Plyometrics exercises however, can prove a great risk if used unwittingly. These exercises require great precision and skill, and doing a wrong jump or twist may result in an injury. If you want to improve your running speed using plyometrics, make sure that you are well warmed-up first. Do a ten minute jog and stretch to prepare your muscles for strain. Do not go all out at once. Do it at a slow or normal speed and pick up the phase as you move along. If you want to improve your sport professionally, seek the advice of a physical therapist or a coach.
4 Plyometrics exercises for you
Vertical Jumps. Vertical jumps are done by standing with both feet apart, with the width about the same size of your hips. Tilt your hips backwards and bend your knees and leap straight up and land with both of your feet on the same spot you jumped. This jump strengthens all the muscles in your body from the waist down. Make sure your knees are properly bent to absorb the pressure and do it in a place where the surface is not too rough if you fail to land properly.
Truck Jumps. Truck jumps are done by standing with both feet apart and jumping straight up, bringing the knees up towards your chest and the heels under the hamstrings. Keep your back straight and allow your arms to swing on your sides for balance. Truck jumps help improve your running speed and increases your power when pushing your feet off the ground. Be sure to do this exercise on a flat and cushioned surface, in case you lose your balance.
Split Jump. To do a split jump, begin by placing one foot ahead of you and your rear foot two or three step behind you. Make sure your front foot lies flat and keep your rear heel off of the ground. Bend your knees and keep your hands on your waist. Tilt your hips back, jump and land while maintaining this position-making sure that your knees absorb the pressure as you land. Split jumps strengthens the lower half of your body and enhances your balance.
Single Leg Box Jumps. To do a single leg box jump, stand on a box or a bench and step off of it with one foot. Once you hit the ground with your foot, jump forward and upward at once, landing on the box again, with both of your feet. Keep your back straight and your body upright. This exercise increases your leg’s strength and power, helping you to run faster.
Plyometrics exercises advice
These are a few of the many Plyometrics exercises that can help you improve your running speed. Put safety above anything else, and never strain your muscles too much with this exercises. Do these Plyometrics exercises in batches with quick breaks in between and make sure you execute one with a proper landing every time.