plyo·met·rics | \ ˌplī-ə-ˈme-triks : exercise involving repeated rapid stretching and contracting of muscles (as by jumping and rebounding) to increase muscle power
(Meriam-Webster Unabridged Dictionary, 2021)
🤸♂️So, it's a fancy word for something kids have been doing since the beginning of time. Let's all remember what it was like to be a kid bouncing off the walls and find our energy to work those muscles again.🦘
Box jumps are an excellent example of this! When doing box jumps keep a few things in mind...
1. Don't start with a height you are unsure you can exceed, start small and build. (the last thing you want to do is smash your shins)
2. Start and end with feet about shoulder-width apart.
3. Take an approximately quarter squat to explode out of.
4. Use your arms! Swing them back and then forward as you launch off the ground.
5. Aim to land softly on the box and then back on the ground, a bend at the knees can help with absorbing some of the impact.
6. If you land on the box with a deep squat you know the box is too high.
7. If your goal is to build power aim for a higher height, but fewer reps. If your goal is to build endurance aim for a lower height, but more reps.
‼Lastly remember: set egos aside and do right by your body. If you're new to box jumps or are not fully confident yet, try step-down box jumps instead. In the video below you'll see how Steve uses both options when it's right for his training.
🤔Do you use plyometrics in your training? DM, message, post...we're listening.👂