Exercises for strength and speed

Plyometric workouts, also known as plyos, challenge you to generate a lot of force in a short amount of time. Remember that plyometric training is not for novices or people recovering from injury. You must focus on proper form and all-out effort. As a result, these should be done at the start of an exercise, before your muscles tyre and your performance drops. If you’re new to plyo, start with three or four moves (after a solid warm up, of course). Perform 2-3 sets of 3-5 repetitions per set. Exercise 2-4 times a week, with a 48-72 hour break in between.

Plyometric are primarily a power exercise because they involve performing explosive movements at maximum effort (or close to max effort). Plyos are also good for testing your strength because they require your muscles to work hard to perform correctly. Plyometric can also count as cardio because they are a high-intensity exercise that will leave you out of breath quickly.


Squat by sending your hips back, bending both knees, and bringing your palms together in front of your chest, starting with your feet wider than hip-width. To stand, keep your core engaged and push through your gluts. Allow your arms to fall by your sides as you stand and jump to bring both feet together, taking a hop in place. Immediately jump your feet apart and sink back into a squat. Continue to perform reps, hopping once in place between each squat.


Jump your feet forward into a wide squat and bring your hands off the floor, either in prayer position or in front of your chest, from a high plank position. While in the low squat, keep your back straight, shoulders down, and chest out. After a brief pause, place your hands on the floor and jump your feet back into high plank position. Repeat as quickly as you can.


Place your feet about hip-width apart. Bend your elbows so that your forearms point straight out, with your arms at your sides close to your body. Bend your knees and lower yourself into a squat, shifting your weight back. Allow your hips to fall below your knees. Jump as high as you possibly can. Engage your abs and drive the top of your knees toward your forearms as you jump. Maintain a straight back and avoid leaning forward. Land with your feet hip-width apart and your knees soft, then immediately sink back into a squat.


Place your feet hip-width apart. Straighten your left leg and follow. Swing your left foot behind you as you land on your right foot, but keep it off the floor. Jump with your left leg swinging back to the left, landing lightly on your left foot and allowing your right foot to swing behind you. Continue to alternate sides.


There are numerous advantages to plyometric exercises that may persuade you to incorporate them into your workout routine. They can aid in the development of speed, strength, endurance, agility, and coordination. Plyometric can also improve tendon strength and increase your rate of force development, or your body’s ability to generate a lot of power quickly. This can be useful for athletes whose sports require them to perform quick, powerful movements, such as track athletes or volleyball players.


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