Whether you are trying to spruce up a boring exercise routine or are looking to strengthen your muscles for an athletic event, plyometric circuit training could be just the thing you are looking for. You may use plyometric circuit training in addition to your current workout program for the challenge or you could simply use it as a once-a-week workout regimen. Start with plyometric circuit training once a week if you are new to this type of training or twice a week if you are an elite athlete.
Performing a Plyometric Circuit
Do 10 minutes of a warm-up activity, such as jogging or light running.
Stretch all major muscle groups after you've warmed up your muscles. Take five minutes to stretch your legs, glutes, back and arms.
Perform five to 10 squat jumps. Keep your hands behind your head and move your legs into a squat position, jump up from the squat position and land back into a squat position. Rest 30 to 60 seconds before moving on to the next exercise.
Perform single leg explosive jumps. Use a sturdy box that is 6 to 8 inches high. Start with the right leg and jump quickly off the box 10 times. Repeat with your left leg for a total of 20 jumps. Rest 30 to 60 seconds before next exercise.
Perform depth jumps. You'll need two benches side by side. Start with one foot on each bench. Jump in between the two benches. Jump up on the benches with the right foot landing on one bench and the left foot landing on the other. Perform 10 to 15 jumps. Rest 30 to 60 seconds before next exercise.
Perform hurdle hopping jumps. Elite athletes may use a hurdle. Beginner's may use a cone or a box that is 6 to 8 inches high. Jump forward and backward over the hurdle or barrier with your feet placed together. A rep is one forward and backward jump. Complete 10 to 15 jumps. Rest 30 to 60 seconds before the next exercise.
Perform ski jumps. Keep your feet together and hop side to side. You can increase the challenge of a ski jump by hopping side to side and backwards and forward. Perform ski jumps for 60 seconds. Rest 30 to 60 seconds before the next exercise.
Jump rope for 60 seconds. Once you have finished jumping rope, rest 30 to 60 seconds and then repeat this exercise and all the exercises above for a total of two sets. As you grow stronger, you may increase your total sets to three. Stretch after you have finished all sets for at least five minutes.
Items you will need
- Two benches
- Jump rope
- One box, 6 to 8 inches high
- Hurdle or cone
- Water or sports drink
- Do not do plyometric circuit training on hard surfaces. It’s important to do this type of training on softer surfaces such as carpet, grass or even dirt fields. This will reduce the stress on your joints and knees. If you have any joint or lower-back issues, you should consult your health care provider to ensure your safety during plyometric circuit training exercises.
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