How to Get Better at Plyometric Exercise

Plyometric exercise is a form of exercise which calls to mind the jumping movements that most of us did on the playground when we were children! Plyometrics is all about jump training and it may be used in order to become better at certain sports, including basketball, tennis and volleyball.

To help you learn about this type of exercise, we’ve created a comprehensive guideline. By embracing the power and potential of Plyometric exercise, you’ll be able to amplify personal fitness and become a better all-around athlete.


This form of exercise is generally utilized as a change of pace from typical strength training and it’s designed to improve muscle strength, balance, and flexibility, via jumping movements. When you complete a jump, your muscles will stretch out.

  • This stretching will give your muscles the power to do even more during the next jump!
  • When you stretch and contract your muscles during Plyometric jumps, you’ll ensure that they become toned and strong as quickly as possible.
  • This form of exercise should be an everyday workout.
  • After all, muscles need to rest between jump-based training sessions. This is why it’s important to use this form of exercise as an alternate workout.

Those who haven’t been working out should improve basic fitness before they get going with Plyometric exercise. Then, they should consult with a trained and experienced Plyometric teacher in order to master the moves. This will be the key to preventing injuries. Plyometric exercise is enjoyable for most people. Add “Plyo” moves to an existing workout for more variety or do them exclusively a few times a week.

First off, you should know that there is a trio of Plyometric phases. The first phase is the Eccentric phase, which is all about storing energy. The storage of energy is also known as a pre-loading phase. It involves the agonist muscle group.

The second phase is known as the Amortization phase and this phase describes the time between two other phases, which are the Concentric phase and the Eccentric phases. Time should be very brief so that energy which is stored during the first phase will dissipate and reduce the Plyometric effect.

The third phase is the Concentric phase and it’s also referred to as the take-off phase. It utilizes stored-up energy in order to boost movement force.

During Plyometric training, you’ll learn jumping skills just by performing the exercises. For example, you’ll learn how to jump higher and increase your vertical jumps. You may also learn speed enhancement and improve strength via Plyometric strength training, such as Plyometric basketball training.

One example of Plyometric exercise is the Bench Jump. This exercise will work the quadriceps as well as muscles in the calves, glutes, and hamstrings. You will need a bench in order to perform this exercise, which is classified as having an intermediate level of difficulty.

Start by placing a bench or a rectangular box one to two feet in front of you. Then, stand up. While you’re standing, make sure that your feet are wide apart, so that they are aligned with your shoulders. This is the first part of the movement. Next, do a short squat in order to get ready for your jump.

While you’re doing the squat, put your arms behind you. The next step is rebounding out of that position by jumping as high as you can. During your jump, move your arms upward in order to gain momentum. Jump the bench and try to land on bent knees, as this will help your legs to absorb the impact. Then, turn around, towards the opposite direction. Jump over the bench again.

Other examples of Plyometric exercises include Box Skips, Bench Sprints and Carioca Quick Steps. You may find instructions for an array of Plyometric exercises online. You may also be able to find informative photos and videos which help you to master correct form.

Another option is finding an exercise instructor in your town or city who knows how to teach students Plyometric exercise. Read about how to perform box jump.

This type of exercise is all about jumping and it’s more popular than ever these days. Once you’ve tried and you begin to get results, you may find that it becomes an integral part of your weekly workout routine.

Hopefully, our quick guide to Plyometric exercise will assist you with getting fit in no time flat. We’ve tried to cover all of the bases here so that you understand exactly what this form of exercise is, what its benefits are and how to perform one great Plyometric exercise.


This type of exercise is really beneficial. Although it may not be right for some people, such as those who don’t have a basic level of fitness, it’s perfect for almost anyone else. So, why not try out Plyometric exercise today and increase your vertical jump? Try Jump Manual, it works on the perfect way to increase your vertical jump.