Plyometrics are primarily used by athletes to improve maximal force production and jumps. To understand why, we will define plyometrics as the ability to produce power through the stretch-reflex and natural elastic abilities of the muscle/tendon. So any time you stretch a muscle, then quickly shorten, you produce more force than if you were to slowly do it (not utilizing the awesome properties of our anatomy). It’s a skill that athletes have to learn and perform, from amateur to elite levels.

What you probably don’t know is that even if you aren’t training to do the 100m dash or dunk a basketball, it’s still very important to do plyometrics. Plyometrics for the general population has tremendous carry over to real life. You still jump or hop off a curb or accidentally trip and quickly recover. Everyone should have some kind of ability to jump, skip, throw, and overall extend forcefully and quickly. If not, quality of life may be less than ideal.

Before you start, though, I must explain proper mechanics. There are three phases to a plyometric activity which I will explain using a vertical jump as an example. First, the eccentric or lengthening phase. In a vertical jump, you start by lowering your hips down to a quarter squat. The calves, glutes, and hamstring are stretching and loading up. The second phase is the brief pause, or amortization, between the first and third phase. The quicker your amortization phase the higher force you produce. To the untrained eye, this phase may be so fast that it may not be noticeable. Finally, the third phase is the concentric or rebound phase. In a vertical jump, it is the triple extension of ankle, knee, and hip that forcefully propels an athlete into the air.

Now, to start programming this in you must know that this is categorized as a power exercise. This means that the jumping you do has the intent of producing force as quick as possible. Your goal is to improve your 3 phases. This cannot be done in a fatigued state. So, if you’re doing this in a HIIT class the purpose of jumping and skipping is to fatigue you, not improve your skill of plyometric. When done correctly each rep will be done close to 90% effort or higher. This may require longer recovery in between reps and overall a lower volume (amount of reps).

So what does this look like for a typical 30 year old who goes to the gym but doesn’t train plyometrics? I’d build up to 50-100 foot contacts or distance (in meters). So let’s say on the first day we try skips. I’d have them skip 3 x 20m for distance at the beginning of their workout. That’s it. From there you can build up to 120 foot contacts or distance.

Now, plyometric exercises can include all major muscle groups including chest, back, shoulders, and legs. Look up beginner plyometric exercises and give them a try! My favorite is the overhead medicine ball throw and medicine ball drop (onto chest).