Plyometrics, also known as jump training, is a training technique contrived to increase muscular strength and explosiveness. Originally formulated for Olympic athletes, jump training has become a well-known workout routine for people of all ages, including children and teenagers. This training disciplines the body with dynamic resistance drills that quickly stretch a muscle and then rapidly shorten it. Because these exercises mimic the motions used in sports, such as skiing, tennis, football, and boxing, plyometric training is often used to condition professional and amateur adult athletes.
However, children and adolescents can also benefit from a properly planned and monitored routine according to the American College of Sports Medicine. According to scientific evidence, this training helps in improving the power of muscular contraction and nervous system functions. These exercises are performed to target all parts of the body i.e., both the upper and lower body.
Plyometric push-ups basically target your upper body. These push-ups involve the application of immense force while raising the upper body. They help in increasing speed and providing explosiveness.
Performing this Exercise
Basic Plyometric Push-up
In this type, position yourself in the starting position of a regular push-up. Keep your back straight, place your palms flat on the ground, and rest your lower body on your toes. Now, lower your body and push it back up with such explosive force that your hands come off the floor and catch some air. Get back to the starting position by landing safely on your palms.
The Clap Version
This type is quite similar to the basic version but has a slight variation. Out here, clap your hands in front of your body when they come off the floor, before landing on your palms. This exercise requires extremely quick hand movements, since it involves pushing the body off the floor, clapping in the air, and then landing back soon.
The Triple Clap Version
This type is the most advanced and difficult one to perform. Out here, raise your upper body off the floor, clap in front of your body, then clap behind your back, and again clap in front of your body before landing on the floor.
Plyometric training is associated with some grave risks, including an increased risk of injury. People who do not have adequate strength are more prone to acquiring injuries. So, if you're considering plyometrics, it's important to consult with a sports medicine doctor who can evaluate your suitableness for this training program. It is important to select a certified trainer who can gradually introduce you to more difficult exercises.
Disclaimer: This SportsAspire article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.