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How to Start Plyometric Training, The Safe Way



Plyometrics are exercises that involve rapid stretching and contracting of the muscles in order to increase power and explosiveness. Extensive plyometrics refers to a series of lower-intensity plyometric exercises that are performed over a longer period of time, typically lasting 1-5 minutes. In contrast, intensive plyometrics are shorter, more intense bursts of plyometric activity. Both types of plyometrics have their benefits, but in this article, we'll focus on the benefits of extensive plyometrics and why it's important to do them before diving into intensive plyometrics.


First and foremost, extensive plyometrics are a great way to improve overall athleticism and physical function. By repeatedly contracting and stretching the muscles through various jumping and hopping movements, you can increase your power, rhythm, agility, and muscle endurance. This is especially beneficial for athletes who rely on quick bursts of power and explosiveness, such as basketball players, football players, and track and field athletes.

But plyometrics are not just for athletes. Anyone looking to improve their overall fitness and functional movement can benefit from incorporating plyometric exercises into their workout routine. Plyos can help improve coordination, proprioception (awareness of one's own body in space), and stability, all of which are important for healthy tendons.


Now, why is it important to do extensive plyometrics before diving into intensive plyometrics? The main reason is that intensive plyometrics are much more demanding on the body and require higher strength and conditioning. If you try to jump straight into intensive plyos without building up a strong foundation of extensive plyos, you are at a higher risk of injury.

For example, if you are new to plyometrics and try to do a series of box drops and intense jumps without first building up the strength and stability in your muscles and tendons, you may find yourself struggling to tolerate the intensity and not perform it efficiently. This can lead to muscle strains, sprains, or even more serious injuries. On the other hand, if you start with extensive plyometrics and gradually work your way up to more intense exercises, you will have a stronger, more conditioned body that is better prepared to handle the demands of intensive plyometrics.


Another reason to start with extensive plyometrics is that they allow you to focus on proper form and technique. When you are first learning plyometric exercises, it's important to take the time to understand the correct way to perform each movement. Extensive plyometrics gives you the opportunity to practice and perfect your form without the added pressure of intense, high-impact exercises.


In conclusion, extensive plyometrics are a fantastic way to improve overall athleticism, physical function, and tendon dexterity. It is important to start with extensive plyometrics before diving into intensive plyometrics in order to build a strong foundation and reduce the risk of injury. Take the time to focus on proper form and technique as you progress through your plyometric training. Remember to always warm up before plyometric exercises, and be sure to listen to your body and take breaks as needed.


As you become more comfortable with plyometric exercises and your strength and conditioning improve, you can gradually increase the intensity and duration of your plyo workouts. Just be sure to always progress gradually and not try to do too much too soon.

Incorporating extensive plyometrics into your workout routine can provide a wide range of physical benefits. So if you're looking to boost your power, speed, and overall athleticism, give plyometrics a try. Just be sure to start with extensive plyos and gradually work your way up to more intense exercises to maximize the benefits and minimize the risk of injury.

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