Plyometric Training: What It Is and How to Do It

All athletes can agree on one thing when it comes to training: It’s not easy. In fact, many high-level athletes say that working out is the loneliest thing they do outside of sleeping. But training alone won’t get you anywhere in terms of performance, and that’s where plyometrics come in.

Plyometric training is a method of training used by many divers and runners because it improves performance qualities like speed, agility, and muscle strength while reducing the risk of injury.

The article by the best personal trainers singapore will discuss what plyometric training is, the different types, examples of plyometric drills you can perform at home, and how to incorporate this type of training into your routine.

What is Plyometric Training?

Plyometrics is a term that literally means “throwing, throwing, and striking”. In other words, you are throwing a weighted ball at a target that you are trying to hit with your body. Another way to put it is that you are striking with your foot in the air at a high velocity, usually at a set speed, and then releasing that energy as you bring the ball down to the ground.

Beyond just training your body for increased performance, there are also a number of advantages to this approach to training. It is inexpensive, easy, and doesn’t take up a lot of space in your training room.

You can train multiple muscles at the same time and there is no downtime between sets. There is also no downtime between movements because you are practicing the movement as opposed to just reading a vid and doing a workout. All this while being able to see where you are progressing and feel a sense of satisfaction knowing that you are improving.

How plyometric training helps you perform better and stay injury free

If you are able to see a little improvement in your speed or your balance every now and again, then you may be able to benefit from training with the aid of a high-intensity interval training program. This type of training uses a standard heart rate monitor to monitor heart rate and oxygen saturation levels. Then, a program of high-intensity exercises is paired with low-intensity activities that target those areas of your body that are being influenced by your heart rate.

These activities can be anything from walking to motorized Avatar hatches (yes, this can be done at home). By pairing these movements with a frequency that is higher than the rate at which your heart rate is increasing, you are able to keep these areas of your body from getting too warmed up so that they are less likely to overwork themselves and get too tired to perform well at their best.

Types of Plyometrics You Can Perform at Home

When performing exercises at home, it is important to try to incorporate as many different types of movements as possible. This will make it easier for your body to adapt to different movements and therefore help you perform better.

Throwing: This is perhaps the most popular movement you can perform at home. You can try throwing sticky notes at the walls or you can use the floor as a throwing platform.

Tumbling: Try tumbling on the floor with your feet together or on your back.

Squatting: Place your feet wide apart and then bring your knees up to your chest, repeating steps 1-3 as shown.

Stretching: Try implementing stretching exercises in your daily routine like Badminton and stretching your leg muscles while you are sitting or standing.

Examples of Plyometric Drills You can do at Home

These are just a few examples of how you can incorporate sports-specific drills into your everyday workout.

Tucking your toes: In cases when you want to get a little closer to your goal, try tucking your toes in. Try getting your toes in at the same time as you are actually training for something else.

Throwing a weighted ball at a target: A weighted ball is a great way to start the day and let your body get used to throwing at the sky. Put it in the garage or the closet.

Throwing a textile at the target: Tucking your toes in for a day or two will help you throw a lot more sensitive fabrics at the wall. Like a silky piece of fabric that you are trying to hit with your bare hands.

Throwing a gymnastic ball at the target: Tucking your toes in for a day or two will also help you get used to throwing a gymnastic ball at the wall. Like a registration ball or a club ball.

Conclusion

Let’s be honest, we all have days when we just want to do something fun for a change and nothing else. So, we try out different sports and even different languages. Even if we were really interested in doing one thing, it would be nice to indulge in a little bit of fun while we were at it. That being said, there is no need to be shy or intimidated by the task at hand.

In fact, it is more important to be nervous and be up-to-date with the latest Olympic movements while also having a healthy amount of confidence in yourself to handle whatever might come up next. Think about how you would like to perform on day one of your Olympic journey and day two. Whereas, think about what happens on day one and what happens on day two and see if you can improve on either count.