Did you aim to gain strength and explosiveness but are tired of the typical weightlifting routines that are done in the gym? If that’s your idea you should include in your workout routine exercises plyometric.
The plyometric is a self – loading work with exercises in which speed, agility and power, most of the time with body it applies.
This type of exercise is not recommended for beginners in fitness but if you’re already accustomed to plyometric beginner level, intermediate level these will make you even better.
5 plyometric exercises for intermediate
1. Burpees with bouncing knees to chest
This exercise is a slightly more demanding variant of the traditional burpee. To execute it, start by performing a normal burpee, but once you get into the standing position, perform a vertical jump by raising your knees to your chest, so that when you fall back to do the flex and continue with the jump.
It begins by performing two to four sets, with about 6 or 8 repetitions each. You increase both the number of repetitions and the number of sets as long as you feel that you are mastering the exercise.
2. Triple jump
This exercise is great for working directional changes that are used in many team sports, as power individually and jointly the muscles of the legs. To do this, do the following:
Get ready standing with your legs to the width of your hip.
Make a jump forward and fall, do it with one leg.
Impulse quickly with the support leg and swap the support leg to perform the same movement.
It ends with the support of both legs and repeats the whole process.
3. Plyometric struts
This exercise will train in a comprehensive manner the lower body. It is an exercise that stimulates all the muscles of the legs. To do this, do the following:
Standing, take one step forward with one leg, so that the knee angle is flexed about 90 degrees.
The other leg behind is flexed so that the knee is close to the floor.
Keeping the core stable and the point of balance in the abdomen, perform a vertical jump that allows you to swap the position of the legs.
Repeat as fast as possible.
Perform about three sets of this exercise beginning with low repetitions to adapt to the movement, and then increase the number of repetitions.
4. Vertical jumping with knees to the chest
Put yourself in the starting position to start with a squat: legs slightly wider than hip width and knees slightly bent.
It takes impulse and makes a jump as high as possible and vertical.
Bring your knees to your chest and prepare to cushion the impact of the descent with your fingertips.
Return to the starting position and repeat the movement as fast as possible.
5. Judo Jumping Roller
This is a very demanding exercise for both the legs and the abdomen area. To run it do the following:
It begins lying on its back, with one knee to the chest and the other slightly stretched towards the vertical of the ground.
Wheel to gain momentum and try to get up with the help of the leg that was left flexed. Help yourself to the impulse of your arms if you think it is convenient.
Once you’ve built makes a vertical jump with the same leg support, so that it fell, you sit back and start at the starting position.