Intensify your workouts using Plyometrics

Plyometrics is a strength training method used to develop explosive power. It is an important component of most athletic skills and has been used for many years by athletes to improve their sports performance. However, you don?t have to be an athlete to benefit from using plyometrics. It can also be used to intensify your workout.
Simply put, plyometrics consists of hopping, skipping, jumping and throwing activities designed to improve your power. For instance, a runner who wants to improve her speed could improve her stride length by skipping or hopping. A downhill skier could do side hops to improve his performance on moguls.

Improved sports performance is just one of the benefits of plyometrics. It can also intensify your workout. The high-energy moves cause you to work harder, therefore increasing your heart rate. This translates into burning more calories. Plyometrics also improves muscle tone. Instead of doing the basic squat, jumps can be added at the end of the squat. Since you are intensifying the squat by jumping, there isn?t any need to use weights. The load you are placing on your body while jumping or hopping makes plyometrics a good way to prevent the development of osteoporosis.

Plyometrics isn't for everyone. It is not recommended if you have any joint, knee or back problems or for people who are extremely overweight. Your fitness level is also another consideration. If you are just beginning to weight train, you should develop a good strength foundation before adding plyometrics to your workout. It is always advisable to ask your doctor if you are unsure.

Before beginning a workout involving plyometrics, make sure your muscles are properly warmed up. An improper warm-up will result in a pulled muscle.

Adding Plyometrics to your workout is easy. Decide if you are going to do an upper, lower or total body workout. Then, combine the plyometric moves with other exercises such as chest press, pull-downs or leg press.

Sample Plyometric Workout

Lower Body
Squats: 2 sets of 15, followed by
Jump Squats: 10 reps
Lunges: 2 sets of 15 each leg followed by
Split Jumps: 10 to 15 reps each leg
Jumping Rope: 5 minutes

To perform a jump squat, simply go down into a squat and then explode upward extending the hips, knees, and ankles to maximum length as quickly as you can. Then upon landing, freeze and check your posture. Once you feel comfortable, you can speed up the time between jumps.

To perform split jumps, begin in a lunge stance and then jump as high and as straight as possible. Upon landing retain the lunge stance bending the knees to absorb the shock.
(Article off of stopgetttingsick.com)

For more visual examples of Plyometrics go to:

http://www.sport-fitness-advisor.com/plyometricexercises.html