Do's and Dont's, Incorporating plyometrics into your training, Technique for Plyometrics, and Beginner Plyometric workouts
By Nirupma●04 June 2021●2 min read
Plyometrics for Beginners — cover image.
Plyometrics for Beginners/img/2021/06/begineer-plyo-cover.pngPlyometrics for BeginnersNirupma04 Jun 2021training
Continuing with our series on plyometric exercises. In the last article, we write on the importance of plyometrics and how plyometrics benefit endurance runners in developing speed and improving the running economy. In this article, we explain how we can start with plyometric training.
Starting with Plyometrics
Plyometrics are explosive workouts, so here are a few points to keep in mind when you are starting new.
Ensure you have the necessary strength and endurance foundation
It is also advisable to do it under the guidance of a coach or trainer
The flooring should act as a shock absorber, for example, wooden or matted floor, synthetic track, or grass surface. Avoid concrete floors or those which are slippery
The technique is important as plyometric exercises are of high impact. So always go with quality with the right technique over a higher number of repetitions
How to incorporate plyometrics into your training?
Since these exercises need to generate power from the lower body - glutes, knees, and ankles, a good structure to your training is crucial
Before you start the plyometric exercises, you need to warm-up well to generate optimal power and get the maximum benefits
These exercises should be done in short bursts of 15 seconds
Take rest between each exercise with equal recovery time
Plyometric exercises should be done before strength training or endurance training sessions
Complete your exercises with a good cooldown
Technique for Plyometrics
It is important to maintain the form while doing plyometric exercises
Focus on landing on the midfoot
Hip, knee, and toe alignment is very important
Drop your hip, and keep the knees soft while landing
Keep the torso inclined forward while landing
Beginner Plyometric Exercises
Check the video for the Plyometric exercises progression for beginners and the instructions on the technique.
Coming up next..
Plyometric workout progression
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