Plyometrics: The Basics of These Explosive Exercises

Plyometric exercises aren't new in the fitness industry, but they're becoming more mainstream among amateur exercisers and athletes. Essentially composed of explosive movements, plyometric exercises help build strength and power. Here are a few examples:

Squat jumps
Starting position: Stand with your feet about shoulder width apart. Look forward. Keep your back straight.
Movement: Bend at the knees, and lower your body - as if you were trying to sit on a chair - into a squat position.
Plyometric Movement: Sit in the squat position for just a moment, then explode your body upwards into a jump so your feet leave the floor. You may want to throw your hands up as you jump.

Jumping lunges
Starting position: Stand with your feet shoulder width apart. Look forward. Keep your back straight.
Movement: Step out with your right leg. Bend your right knee, lowering your body, until your right thigh is parallel with the ground.
Plyometric Movement: From the lunge position, push yourself off the ground and into a jump. While in the air, switch legs so that you land with your left leg forward in the lunge position. Repeat, switching legs each time.

Bench Throw
Starting position: Lie on your back on a bench or the floor. Hold a weighted medicine ball in your hands.
Movement: Position the ball close to your chest, as if you were going to execute a chest press with it.
Plyometric Movement: Push the ball upwards and away from your chest - in the direction you'd perform a standard chest press - in a thrusting motion with enough force that the ball leaves your hands a few inches or so. Catch it as it comes back to meet your hands. Then lower the ball to your chest again.

Plyo-Pushup
Starting position: Lie face down on the ground. Place your hands underneath your shoulder blades.
Movement: The balls of your feet should be on the floor for stabilization. You want to be in standard pushup position.
Plyometric Movement: As you push yourself up, push with enough force to thrust your body upward so your hands leave the floor. When your hands return to the floor, lower your body into pushup position again.

These basic plyometric exercises are considered "explosive" movements. They're great exercises for anyone who needs fast strength in their sport, such as athletes who start from a fairly stationary position and immediately move into a very powerful motion. Examples include martial arts, sprinting or racquetball.

Some health experts think that plyometrics can lead to injuries, however, because the movements are so quick and drastic. Always consult your physician before beginning an exercise program, and invest in a personal training session to learn proper form and execution of these exercises.