01/08/2023
Straightforward advice.
Plyometric exercises involve explosive, high-intensity movements, so it’s important to do them correctly to do them safely.
Let me also be clear that, unless you’ve already been engaged in some form of plyometric training, I'm not going to recommend that you start doing lots of bounding or jumping right out of the gate. You need to build up to it and establish good form. And always warm up beforehand so your muscles and connective tissues are ready to go.
To get the form down and condition your connective tissues to start jumping, you can start by simply bouncing up onto your toes and dropping into a squat. Start by standing with your legs hip to shoulder width apart, feet flat on the floor. Bend your knees slightly and immediately straighten them again, bouncing up onto your tiptoes. Pause, and then lower back down, dropping into a full squat, making sure that your knees track over your feet and don’t cave in. That will be your landing position when you start jumping.
Once you're comfortable there you can do a depth drop, or reverse plyo drop. This is where, instead of jumping up onto a box or step, you start on a raised platform and step off to land on the ground. To do it, start on a step or box about 12 inches off the floor. Step off and land softly, immediately dropping into a squat position, again, keeping your knees straight ahead and not caving in toward each other. You can do 3 to 4 sets of 4 to 6 drops.
As you get comfortable absorbing the force of landing, you can start on the floor and do squat jumps. Stand with your feet wider than shoulder-width, feet turned out a little. Extend your arms straight in front of you. Squat down until your butt drops below knee level. Quickly extend your legs and jump into the air. Land softly, immediately dropping into another squat. Repeat 3 to 4 sets of 4 to 6 jumps, working your way up to one to two sets of 8 to 10 jumps. (Burpees are also a good way to sneak in squat jumps!)
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