Plyometric exercises: Why bet on them and how to do them –

Plyometric exercises are well known for involving jumping, but they go far beyond that. “All movements that have a quick eccentric action (that is, when the muscle contracts and lengthens) followed by an immediate concentric action (when the muscle shortens) are considered plyometric”, explains personal trainer Ricardo Lapa (@lapateam), creator from the Rocket online academy.

If you still don’t understand, think of an explosive action – like crouching to build momentum and jump. That’s plyometrics. “Although there are more variations of training for the lower limbs using the technique, it is also possible to perform similar sessions for the upper body region”, adds the expert.

But what are the advantages of plyometric exercises?

According to Ricardo, with them, you can:

Strengthen the muscles; Improve stamina and performance in other sports; Work the balance; Gain elasticity and mobility; Have more concentration.

“Recalling that the practice of physical activity, in general, helps to regulate mood and strengthen long-term immunity. By proposing explosions and jumps, plyometrics also contributes to generating bone mass and protecting the joints. In this way, it prevents problems such as osteoporosis and muscle injuries”, adds the personal.

Are there contraindications?

Although they seem dangerous, they don’t pose many risks if you practice them properly (preferably with professional supervision). “The rule of common sense applies: the ideal is to start with the simplest executions that cause less impact. Then you can gradually increase the volume and difficulty of the workout.”

Examples of plyometric exercises

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Start by jumping with only one leg on the ground and land with the other. Intersperse.

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Start by standing with your feet shoulder-width apart. Bend over and place your hands on the floor. Throw both legs back and extend them, assuming a high plank position.

Pause, bring your legs back under your body and immediately jump as high as possible while raising both arms straight up. Return to starting position.

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Get into a high plank position, with your hands facing your shoulders. Lower your torso until your chest almost touches the ground. Return by pushing off the ground as far as you can with a burst move. With your hands in the air, clap and return.

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Stand with one leg in front of the other, on your knees until the two form 90° angles (remember to leave your spine erect and abdomen contracted). Then, push off and jump, extending both legs and switching places.

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Stand in front of a low bench or wooden box. Jump off and land on top of the object, bending your knees to come into a squat position. With another small jump, go down.