UrbanUpdate

Who knew all that training like a kid would come in handy for your fitness? The scientific-sounding but refreshingly straightforward plyometrics, or jump training, is used by elite athletes to boost power and athleticism, thanks to its rapid and dynamic approach to muscle and fitness building taken from our natural inclination for jumping high. Luckily, plyometric exercises have plenty to offer part-time athletes and beginners, too, thanks to their versatility and lack of equipment.

Whether you're looking to boost your stamina and balance or take your training up to the next level, here's the rundown on plyometrics, its benefits, how to practice safely, and a bonus workout for you to try yourself.

What is plyometrics?

Put simply, plyometrics is a series of dynamic, explosive movements focused on the lower part of your body to improve muscle strength, agility, and overall athleticism. “As a certified personal trainer with nearly a decade of experience, I can attest to the incredible benefits of plyometrics in enhancing overall fitness and athletic performance,” says Lee Mitchell, head PT at Jogger. “It's a dynamic and powerful workout method that targets fast-twitch muscle fibers, helping to improve strength, power, and agility. People looking to boost their vertical jump, sprinting speed, and explosiveness can greatly benefit from incorporating plyometrics into their training regimen.”

What are the benefits of plyometrics in your workout?

As with any bodyweight-focused workout, plyometrics offers a wide range of benefits. “Plyometrics offers several benefits for everyone, whether you’re a high-level athlete or want to work out more recreationally,” says Steven Dick, co-director at The Fitness Group. “Studies have shown that you can see the benefits of plyometrics within two months.”

Can you get ripped with plyometrics? You won't become Zac Efron in The Iron Claw, but the quick and powerful movements that plyometric exercises demand will ramp up your general strength and stamina. Kieran Sheridan, physiotherapist and co-founder of Gulf Physio extolls the benefits of plyometrics as “an increase in power output from the muscles, increased speed of muscle contractions, improved agility, improved coordination, increased jumping height, and prevent injury of the joints and muscles.”

While there are some similarities to high-intensity interval training (HIIT), Martin Sharp, coach and founder of Sharp Fit For Life, says that plyometrics is another level of intensity. “Plyometrics doesn’t restrict exercise with breaks/intervals between repetitions, meaning you have to give 100% of your energy for 100% of the time for the best effect,” says Sharp. “It is great to help support anyone who relies on quick and powerful movement like many team-based sports such as football, basketball, volleyball, and tennis.”

Can you get fit from plyometrics?

While plyometrics will certainly help you work up a sweat, their focus on the lower body restricts its use as a sole way of getting or keeping fit. “Plyometric exercises are great, but due to their explosive movements, I think combining them with other forms of exercise such as strength training and cardio is better for overall fitness, especially for beginners,” says Scott Harrison, PT and founder of The Six Pack Revolution.

That being said, the nature of such high-intensity workouts means there's potential to lose weight with plyometrics—any movement is good for you, and as long as intense workouts are done safely, they can only do you good if you're looking to lose weight. “This high-intensity exercise can also help you achieve weight loss faster because it can improve metabolism,” says Sheridan. “Since it is physically demanding, you can quickly burn calories. It also helps increase heart rate, benefiting blood flow into the muscles.”

Is plyometrics good for beginners?

A major positive of plyometrics is the versatility of its movements, making them easy to tailor for beginners. “Plyometric exercises can vary in intensity and complexity, so they can be adapted for beginners and get more advanced as you develop your skill level and confidence,” says Dick. “Beginners should start with low-impact exercises and gradually progress to more challenging movements to avoid injury.”

“Beginners can start off with very basic plyometric exercises such as squat jumps, burpees, box jumps, and medicine ball slams that are all quite easy to master,” says Harrison. “As your fitness and coordination improves, then you can move on to more advanced exercises.”

How do I perform plyometrics safely?

The trick with plyometrics is to start slowly, with a couple of workouts a week focused on form and the basics of plyometrics, such as jump squats, box jumps, and lateral bounds. This will give your body a strong basis for the sorts of movements more advanced plyometrics can involve while still providing an intense workout.

Harrison stresses that form is paramount: “As in all forms of exercise, ensure your back is in alignment, and you maintain good technique throughout to reduce the risk of injury.”

Sheridan suggests facing a mirror to practice the perfect form. “This will help check when you're doing the proper movement, alignment, and landing from a jump,” he explains. “It can help you avoid accidents such as collapsing the upper body with the feet flat. The correct way is to land quietly—if you hear a loud thud, you fail to absorb the force correctly.”

A warm-up is always important, but when it comes to plyometrics, it's a non-negotiable. Sheridan recommends a dynamic warm-up starting on the treadmill to get the body prepped for such an explosive workout: “This means five minutes of light jogging then butt kicks, high knees or side shuffling for five minutes. It is also advisable to do foam rolling to steer clear of injuries.

“It should be done immediately after your warm-up because the body can still feel fresh as you do explosive and high-intensity exercises.”

Can you do too much plyometrics training?

So you know how to stay safe, but how often should you perform plyometrics? “Start with one to two sessions per week, allowing for proper rest and recovery between workouts,” says Mitchell. “Overdoing plyometrics can lead to overuse injuries, so it's important to progress gradually and listen to your body.”

Rest between plyometrics sessions is vital to improve your results and protect your body from injury. “Executing plyometrics too often can increase the risk of fatigue or injury because the muscles will not have enough rest to recover in between training,” says Sheridan. “It will also do the opposite of what you want to achieve with plyometrics. If you overtrain, it will make your muscles weak, put stress on joints, and increase the risk of inflammation.”

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“There is such a thing as too much exercise,” adds Harrison. “Overtraining can lead to injuries such as tendonitis and joint issues, as well as many other complications. Remember to always listen to your body and ‘never train in pain.’”

Do you need equipment for plyometrics?

Good news: you can perform plyometrics with no equipment. It's not a surprise, seeing as most of the main movements are centered on jumping, and any complementary equipment is usually pretty simple. “You can use none or use accessible tools such as a jump rope, box sets, and performance cushions,” says Sheridan. “Doing squats and lunges require no equipment, which makes this exercise accessible.”

While you might not need big pieces of equipment, the dynamic style of plyometrics demands that you wear the right gear for the job. Many of the experts we spoke to recommended taking time to find the right footwear and workout area. “Wearing supportive and well-fitted athletic shoes with adequate cushioning and stability can help absorb impact and reduce the risk of injuries such as ankle sprains or stress fractures during plyometric workouts,” says Harrison. “Additionally, choosing a training surface that is flat, stable, and shock absorbing, such as a gym floor, can further minimize the risk of injury and provide a safe environment for training.”

Sharp agrees: While generally safe for those with a good base strength and using common sense (such as don’t jump off something too high!), it is essential that you wear appropriate clothing and footwear and perform the exercises on non-slip surfaces.

“If you are going to use boxes and hurdles and other more advanced things, then seek professional guidance before starting. The more things involved, the more it is going to hurt (or worse) if it goes wrong.”

Try this simple plyometrics routine

“Remember to start slowly, focus on proper form, and gradually increase intensity and volume as you become more comfortable with the exercises,” advises Dick. “If you have any underlying health conditions or concerns, it's advisable to consult with a healthcare professional before starting a new exercise routine.”

Try this basic plyometric routine twice a week, upping the frequency as your fitness levels increase.

Jumping Jacks: 2 sets of 20 repetitionsBodyweight Squats: 3 sets of 10 repetitionsBox Jumps (using a low platform or step): 3 sets of 8 repetitionsAlternating Leg Lunges: 2 sets of 10 repetitions per legVertical Jumps: 3 sets of 6 repetitionsStanding Long Jumps: 3 sets of 6 repetitionsDavid Taylor is a freelance writer, editor and broadcaster whose work has appeared in GQ, Esquire, the Independent, the Sunday Times, the Telegraph and the BBC, among others. He's covered travel, culture, tech, sport and fitness for a variety of publications, with a current interest in the wider culture of... Read moreInstagramRelated Stories for GQCardio