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Plyometric exercises are used to develop increased power in your muscle groups for those short bursts of power that are needed for specific activities. These exercises are very popular among athletes as they need the increased muscle power for their sports such as a football player spinning and outrunning his competition or being able to throw the ball with more force.

Plyometrics work on the lengthening and shortening of the muscles to build power. I have tried plyometrics with my stepdad who is a personal trainer and they can really wear you out. We used an exercise ladder that is placed on the ground to develop speed and agility. It was fun to do but they had me gasping for air in no time.

Other plyometric routines you can perform include:

Upper Body Plyometric Exercises

Clap Push-Ups: This is perfromed liked a regular push-up except as you push up off of your hands, you clap your hands together, and then quickly put your hands out to catch yourself.

Medicine Ball Twists: This exericise is great for developing core strength (abdominals, lower back.) You need two people to perform this exercise. You both stand back to back and pass the medicine ball to each other in one direction and then reverse directions after about 10 or so revolutions.

Lower Body Plyometric Exercises

Side Box Jumps: Begin on one side of a box or bench in the squat position. As you jump over the box, your knees should be tucked into your chest, and you land with two feet on the other side of the box.

Double Knee Jumps: Start off in the squat position and jump up while tucking your knees into your chest and returning to the squat position.

It is important to note that plyometrics need to be performed correctly to avoid injury. Some of the exercises require quick movements and it is easy to hurt yourself if you’re not landing on your hands or feet properly. The great thing about these exercises is that they are fairly easy to incorporate into your interval routines and are done using your own body weight.

Below is a great demonstration of developing speed and power using one leg agility exercises with an exercise ladder:

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