These exercises can vary significantly but may include plyometric in-nature exercises. HIIT is a structured workout with intense bouts of exercise with short recovery periods. Although there are some similarities, HIIT training differs from plyometric training. HIIT stands for high-intensity interval training. What is the Difference Between HIIT and Plyometrics? Slowly increase the repetitions and sets of Plyometric exercises. If you are wanting to add plyometric exercises into your workout routine, add them in slowly. Plyometric exercises add significant load and force through your muscles, tendons, and ligaments and need to be performed in later stages of rehabilitation or as part of a healthy workout routine. Plyometrics should not be performed if you are injured or are in your early phases of rehabilitation. Plyometric exercises are a great tool to incorporate into any workout routine.Ĭlick to learn the importance of Taking a Rest Day. Plyometric exercises can also help improve your agility and explosiveness which is very important in athletes. They work best in combination with weight training. Plyometric training is good for muscle growth and strength. Once hands contact floor again, slowly lower chest back down to ground and repeat.Īim to perform 3 sets of 5 with several minute, rest in between sets.Ĭlap Push Up - 3 Are Plyometrics Good for You?.Clap hands together quickly in the air.Explode off the ground by pushing through your hands.Lower down into push up by bringing your chest towards the floor letting your elbows bend.Start in a push-up position with good spinal alignment.Medicine Ball Wall Chest Pass - 1 Medicine Ball Wall Chest Pass - 2 Medicine Ball Wall Chest Pass - 3 Medicine Ball Wall Chest Pass - 4 Clap Push Up Repeat.Īim to perform 3 sets of 20 with 1-minute rest breaks in between sets. Catch the ball as it returns off the wall and slowly control the ball back towards the chest.Holding a medicine ball with both arms, extend arms to throw the ball against the wall.Stand up straight with knees slightly bent and core engaged about 3 ft from the wall.
Tuck Jumps - 2 Tuck Jumps - 3 Tuck Jumps - 4 Medicine Ball Wall Chest Pass Repeat.Īim for 3 sets for 15 with several minutes, rest in between each set. Jump straight up, bringing your knees up to touch your hands.At the same time, extend your arms out at shoulder height, elbows bent with palms facing the floor.
Start standing with your feet shoulder-width apart.Land softly and then lower back into a squat to start the next repetition.īurpees - 2 Burpees - 3 Burpees - 4 Burpees - 5 Tuck Jumps.Jump up straight into the air and reach your arms overhead.Jump your feet forward so that they land just outside of your hands.From this position perform a push-up and then return to a plank position.Your body should form a straight line from your head to heels, keeping your spine straight Jump your feet back to land softly on the balls of your feet in a plank position.Shift your weight forward onto your hands.Place your hands on the floor directly in front and on the inside of your feet.Perform a mini squat by pushing your hips backward and bending your knees.Stand with your feet shoulder-width apart with your weight in your heels, and your arms down at your side.This should be quiet.Īim for 3 sets of 15 reps with several minutes, rest in between sets.
They require your body to exert your muscles to their maximum potential in short quick bursts. Plyometric training is a form of exercise that focuses on speed and force to improve power. Niki Heeter, PT, DPT, ATC Why Do Plyometrics?