PLYOMETRIC EXERCISES FOR BEGINNER

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Introduction to Plyometrics 

Benefits of Plyometric Exercises 

Plyometric exercises are explosive movements that build strength and power. Ideal for beginners looking to enhance fitness. Great for improving agility, coordination, and endurance.

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Benefits of Plyometric Exercises 

Increases muscular power and speed. Burns calories efficiently. Improves balance and coordination. Strengthens bones and joints.

Always warm up to prevent injury. Dynamic stretches like leg swings, arm circles, and jumping jacks. 5–10 minutes of light cardio, like jogging in place.

Warm-Up Before You Begin 

Muscle

Jump Squats 

Start in a squat position. Jump up explosively, reaching arms upward. Land softly back into the squat position. 10–12 reps, 2–3 sets.

Dumbbells

Stand in front of a sturdy box or bench. Jump onto the box with both feet, landing softly. Step back down and repeat. 8–10 reps, 2–3 sets.

Box Jumps 

White Lightning

Jump from one foot to the other in a side-to-side motion. Keep knees slightly bent for balance. Focus on landing softly. 10–12 reps, 2–3 sets.

Lateral Bounds 

Dumbbells

Start in a lunge position. Jump up, switching legs mid-air, and land in a lunge with the opposite leg forward. Repeat with explosive movements. 10–12 reps, 2–3 sets.

Plyo Lunges 

Dumbbells

Stand with feet shoulder-width apart. Jump as high as possible, tucking your knees toward your chest. Land softly and immediately repeat. 8–10 reps, 2–3 sets.

Tuck Jumps 

Begin with low-impact exercises and gradually increase intensity. Focus on form and control to avoid injury.

Conclusion 

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