If you want to add a great form of cardiovascular exercise to your workout program that also gives you extra quickness in your punch, sprint, or vertical jump, then you should try plyometrics. Athletes use this form of exercise to increase power and it is becoming even more popular with the rise of home workout programs like P90X.

The Science of Plyometrics

Plyometrics is an exercise technique that utilizes rapid stretching and contraction of various muscles in order to produce faster and more powerful movements. Studies have shown that plyometric training improves power by reducing muscle contraction time, and therefore, are generally used by athletes to improve their performance. However, they are quite effective also for the average person wanting to get in shape, build greater muscle strength and improve cardiovascular health.

Plyometrics are perfect exercises to add to your weight training and cardio exercise programs. They increase cardio performance and are the perfect substitute for your off days of weight training.

The following plyometric exercises are a few of the most common and include several that increase both upper body quickness (punches, push-offs) and several that increase lower body strength (faster, higher jumps). For beginners, it is recommended to complete approximately 40 reps (called “contacts” in plyometrics) divided into comfortable sets allowing sufficient rest time in between (at least 1 minute). More seasoned athletes can easily complete 4 or 5 times this number.

UPPER BODY

Plyometric Upper Body Exercise #1 – Clap Pushups

From the pushup position, lower yourself down and then propel yourself upwards with enough force to leave the floor, making a clap with your hands. Land back in the pushup position, instantly recoil and repeat rapidly. Recommended for beginners: 8 sets of 5 or 4 sets of 10 contacts

Plyometric Upper Body Exercise #2 – Medicine Ball Slam

Stand with a medicine ball held over your head, feet apart, and slam the ball to the floor as hard as possible. Catch the ball on the return bounce and immediately repeat. Recommended for beginners: 8 sets of 5 or 4 sets of 10 contacts

Plyometric Upper Body Exercise #3 – Medicine Ball Toss Up

You will need a partner to complete this exercise. Lay on your back facing up. Have your partner stand over you, hold the medicine ball over your chest and drop it. Catch the ball and immediately throw it back up to the partner who then repeats. For more advanced athletes, you can gain more power by having your partner stand on something to elevate them farther above you, which will increase the power needed for you to return the ball. Recommended for beginners: 8 sets of 5 contacts or 4 sets of 10 contacts

LOWER BODY

Plyometric Lower Body Exercise #1 – Tuck Jumps

From a standing position, squat halfway down and jump upward as high as you can. While in the air, rapidly bring your knees up to your chest and then release to land on the balls of your feet and repeat. Recommended for beginners: 4 sets of 10 contacts

Plyometric Lower Body Exercise #2 – Drop Jumps

Stand on a raised platform, such as a sturdy box, that is between 70 and 110 cm high. Drop (don’t jump) from the platform to the floor, bending your knees and then immediately jump back up and onto the platform. More advanced athletes can increase the height of the platform to improve results. Recommended for beginners: 8 sets of 5 or 4 sets of 10 contacts

Plyometric Lower Body Exercise #3 – Split Squat Jumps

From a standing position, step back approximately 2 or 3 feet with one foot. Lower yourself down until your front thigh is parallel with the floor and then jump upward as hard as you can. While in the air, switch legs, land and repeat. Recommended for beginners: 4 sets of 10 contacts