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Incorporating explosive plyometric exercises for your legs—squats, lunges, and other moves—makes your workout *that* much harder. “Plyometric leg exercises are explosive movements that will increase your power and overall strength,” says Katie Dunlop, a personal trainer, and creator of Orange County, CA-based Love Sweat Fitness. Perform these types of movements—without weights and at your maximum effort—and you’ll up your burn while strengthening your legs. Workouts that use these types of exercises build strong, fast athletes because of the way they stretch and then contract the muscles. This is a plyometric workout that focuses largely on the legs, though they require enough effort from the entire body to garner cardiovascular benefits as well.

The Best Plyometric Exercises for Legs Squat Jumps. The squat jump, or jump squat, adds propulsion to the basic squat. This is a basic plyometric exercise for Jump Lunges. Jump lunges are based on a standard lunge, or split squat, position. The quick switch of your legs while in Box Jumps and.

Plyometric training boosts your leg power, increases the muscles’ and joints’ ability to spring quickly into action after landing, and recruits muscle fibers most efficiently. Plyometrics are explosive exercises that increase speed, quickness and power. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time. The goal is to move from the eccentric to concentric phase of a movement rapidly while using proper biomechanics. Upper body plyometric exercises are difficult because your arms aren’t as strong as your legs.

You have to use a medicine or Dynamax ball for resistance to build explosive speed or do exercises that take away most of your bodyweight. PUSHUP HOP (FROM KNEES) Clap pushups are impressive, but they’re difficult and can be dangerous. Begin in high plank, with your hands directly under your shoulders and legs extended. (A) Lower into a push-up, then press back up to the starting position. (B) Jump both of your feet forward so that they’re just behind your hands. Shift your weight forward and jump your feet back so.

If you’re new to plyometric training, exercises like jumping rope, skipping, hurdling and jumping on low objects are great ways to get started. If you’re more advanced, you can challenge yourself with harder exercises like box jumps, plyometric push-ups, and burpee pull-ups. Plyometric workouts to build muscle mass Plyometric leg exercises call upon your muscles to produce 100% of their force, as quickly as possible, from a position where they are already contracted. Plyometric exercises typically incorporate a jumping or hopping type motion done in. Plyometrics (“plyo,” for short) used to be called “jump training.” It’s a technique that you can use in many different ways.

For instance, you can do plyometrics to help train for basketbal.

List of related literature:

After developing a strength base in the hips and legs with squats, lunges, stepups, and so on (see chapters 4 and 7), jumping plyometrics are the best way to improve the vertical jump.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

Plyometrics exercises like leaps over obstacles, squat jumps, vertical jumps with power, sideways one­legged leaps, power skipping; uphill sprints; agility drills.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Two of the benefits of plyometrics are greater strength and resiliency to injury in your feet and lower legs.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

A number of different studies have demonstrated the effectiveness of plyometric training for improving power, generally expressed as increases in vertical jump height (Adams et al. 1992; Bosco et al. 1982; Brown, Mayhew, and Boleach 1986; Ford et al. 1983; Hakkinen and Komi 1985b; Wilson et al. 1993).

“Physiological Aspects of Sport Training and Performance” by Jay Hoffman
from Physiological Aspects of Sport Training and Performance
by Jay Hoffman
Human Kinetics, 2002

Lunges, vertical jumps, and depth jumps are some methods of lower extremity plyometrics.

“Surgical Techniques of the Shoulder, Elbow and Knee in Sports Medicine E-Book” by Brian J. Cole, Jon K. Sekiya
from Surgical Techniques of the Shoulder, Elbow and Knee in Sports Medicine E-Book
by Brian J. Cole, Jon K. Sekiya
Elsevier Health Sciences, 2013

Plyometrics will improve your explosive power so you will jump higher and run faster.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

• Plyometrics: • Sport-specific hopping and jumping exercises.

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

We recommend that you try plyometrics, if only because of the effect on skill and economy of movement.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

A recent metaanalysis concluded that training with plyometric exercises may produce similar improvements in vertical jump height compared to training with weightlifting exercises (Hackett et al., 2015), demonstrating that plyometrics may be an effective training stimulus for athletes.

“Advanced Strength and Conditioning: An Evidence-based Approach” by Anthony Turner, Paul Comfort
from Advanced Strength and Conditioning: An Evidence-based Approach
by Anthony Turner, Paul Comfort
Taylor & Francis, 2017

In addition, plyometric hopping is performed two to three times each week and is incorporated into the strength and cardiovascular endurance program.

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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44 comments

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  • Plyos are boss. Always enjoy the free content. Currently doing a weekly progress review of the OTA Athletic Strength Formula. Week 5 will be up tomorrow. Thanks for the info you give Chris

  • if needed start w/ 30 seconds of work and increase work time as your stamina increases. as yall can tell all these people have been training. most of those who will be doing this will not have that. will help with soreness and properly will help you train without overtraining. utilize modified, theres a reason for them.

  • I used to be great at squat jumps, tuck jumps, burpees, etc., but now knee-bending exercises hurt my right knee. I have a tilted patella and I am awaiting surgery (due to pandemic). Do you have any high-intensity Plyo or HIIT workouts for bad knees? I would appreciate if you could share them.

  • Omg �� �� �� what just Happened ����‍♀️����‍♀️ this workout is brutal am sweating buckets.. I loved every minute of it. Thank you so much for this workout

  • Brilliant, you’ve really got the programming down to a tee. No wasted time, not too much volume, one thing leading into the next. Great work.

    In case you read this, what is your thoughts on starting the plyo jump unilaterally on take off and then landing bilaterally, versus the other way around? Also, is the rotation mid air to enhance the rotational element during the pitching and batting?

    Thanks for all the content!

  • I watch your videos. They are all amazing and many thanks for that!!! It would be very useful if you could also provide a list with all the exercises before you start showing them, similarly with with what you ve done with a previous video you uploaded (4 leg workouts).

  • Ya know…. i was about 10 minutes in without realizing it and then when we got to the triple pulse jump squats I checked how much time had passed and…it was only three minutes ;(

  • Hey this was a great workout, and I’ve done it 3 times! I was looking at the playlist… in what order would you recommend doing your whole HEAT playlist?

  • Si el instructor lleva una secuencia Por que la chica de al lado hace una cosa diferente, se supone que los acompañantes a la seccion deben ir al ritmo del principal, es una apreciacion

  • Did this workout on Monday and I’m still feeling it now and it’s Thursday. ohh man. Definitely had to do a yoga workout to stretch it out
    #brutal.

  • So happy I found this channel ❗️❗️❗️I love it so much. Y’all have an abundance of workouts you can do at home that give you a good sweat. I love it so much thanks to y’all imma get my summer body❗️❤️.

  • First time trying this workout. I stay doing the P90X plyo. Wanted to try something different. LOVEEEE this! Definitely doing it again.

  • Super greatkicked by booty but doable. I am having my three preteens/teens do this with me tomorrow since they are all quarantined and all sports have stopped:( This is a great cardio without weights so perfect for my kiddos! Thanks!

  • When we started the warm up I thought “well, it s gonna be difficult, but doable”
    15 minutes later:”am I crying or sweating”
    I did make it through tho. Not perfectly, but I did my best

  • Great job! However, plyometric training is for athletes to develop explosive power by utilizing the SSC with long rest periods, not burning calories. This is actually muscular endurance circuit training. Still, looks like a bloody tough grind!

  • Eso no es pliometria eso es saltabilidad! La pliometria busca acortar el tiempo de contracción y relajación muscular! Pero si son Muy buenos ejercicios de saltabilidad

  • I enjoy youtube a lot for finding lost exercises or techniques. I loved how you split into different workouts. get that HR rocking. watch out on eating a big semi large meal before hahaha

  • Do you reckon that if I’m nearly 60 and relatively fit and play sports in the summer I should be able to do the basic box jump when the box is set like that (18″ jump)?

  • I think I just threw up in my mouth just watching. Plyometrics is real the deal folks. Just 5 mins in a plyometrics routine and I was gassing, and it was a 1 hour routine haha.

  • Fantastic workout! Particularly enjoyed no wasted time with silly humor or too long of rest breaks. Thank you so much! Perfect format

  • Would you alternate these with slower or isometric exercises, or would you put them together into an HIIT type of workout? By the way, I really like your setup.

  • Hi new to your channel. The exercises shown, how would I go about a session? One minute for each with 10 seconds rest for example 20 minutes? Thanks.

  • great leg-day cardio workout. I start with this then finish with weighted squats and lunges. Tho I managed to do 3 times the amount of squats on the finisher. Hopefully I will hurt tomorrow.

  • I was so delirious after this work out I accidentally hit the dislike button and only noticed after my fifth time doing the work out ��

  • Amazing amazing workout. I just finished this and I feel energized and exhausted and pumped all at once. Thanks for sharing. ����������❤️

  • Hi. Huge fan of yours. Could u please tell me are these suppose to be done as HIIT for better results or as sets of 3 with counts of 10 to 15reps.

  • I want to start dedicating at least 1 gym workout a week to plyo exercises. This video has given me tonnes to start with.

    A lot of them also look good for being able to do whilst on holiday in the hotel room.

  • How tall was the box you were using. I really want to get Plyometric boxes, but I’m not sure how high I should start with as a beginner

  • Fuck your in tremondous shape Congrats

    Edit: If you where restricted to 5 exercises in life for cardio, Toning what would they be?

    Im in my twenties and have great cardio but have a little bit of fat (Around 16% BF) I am bored of running so trying to find the best things to try.

  • Hello Dear.
    would you please write to me like for effective excersise that helps to burn fats and muscle strength but not harming my knees.I have serious knee issues.

    Thank you

  • Was only able to complete one round..and that too took twice as much time as the first round ends..goal is to ae to complete this workout with no breaks

  • It’s funny because i just realized that i was watching this awesome video while eating my double stack hamburger with a chocolate fudge on the side, what a contradiction ��‍♂️

  • Fantastic video �� regardless of what any plyo-geeks might say plyometrics is about explosive movement and these are great exercises to develop ‘explosiveness’, agility, mobility, aerobic fitness….the list goes on, well done. This doesn’t come over night so how you have demonstrated these exercises is great in my mind ����

    I’m going to do some videos like these for my clients.

  • I really wanted to do this since I did literally nothing during lockdown.
    Yeah, I wasn’t able to push myself, ended at 21:33, waited until I stopped being dizzy and then did only the cooldown.
    Writing this for my future self as a reminder cause I want to improve.

  • I have bigger thighs and big bum and a lot fat around my knees, if I do this workout 3x a week along with my cardio and strength training switching of every other day, will I lose fat in those areas? When could I expect results?

  • That was great! Devan, you’re a great trainer! Thanks for finishing with us. Liked the line, “it’s about waking up every morning and being determined to be satisfied at the end of the day.”

  • Hi if i do this workout one time adding to my regular butt and leg workout 3 times a week, will this help to tone my thighs and get a round booty? And will this make my thighs bulky?

  • so you can just do these workouts without weights and you will have bigger thighs and glutes and the results should take how long what if you have a high metabolism will it still work

  • Tnx pauline very sweet and pleasant voice aside from bein hot…ill do ur workouts its a great tool for my boxing and martial art skills..more power godbless!

  • I cannot tell you how many times this has nearly sent me to the grave, but it was all worth it because my legs are snatched now thank you Devan

  • By far my favorite channel to come to for training information. I hope it’s able to grow like crazy in the near future, with the content put out I don’t know how it wouldn’t.

  • The broad jump to vertical jump and single leg broad jump to vertical jump are definitely going to be incorporated into my routine

  • I love these workouts. I have been doing them every other day (in between days I jog about 1 mile) for about a month now and I have seen a notable difference primarily of my gluteal muscles. I would say my butt is about 25% smaller and has a much improved shape. I am now starting to see more definition in my quadriceps as well. Thank you for posting!

  • Wassup braddah Chris! Good stuff with the workouts! I’m glad to see you grinding since Pima days! Much love and aloha from the Hawaii boys!