Remember when you used to play hopscotch, leap frog, or basketball? A fitness trend is bringing those memories back in an adult version. Recently there has been a lot of hype about plyometric workouts in the fitness realm. For those of you who have not been exposed to it, plyometrics is a jumping, dynamic movement performed as powerfully as possible. It has gained popularity and buzz for good reason. Plyometrics have a lot to offer for strength training and can bring about cardiovascular improvements as well. These movements rely on your ability to cover a certain distance at high intensities over a short period of time. It can really be great for increasing speed and strengthening those muscles. Jumping has shown to increase energy overall and mobility when done right.
So it sounds great right? Before you jump into plyo there are a few things you may want to consider. One consideration is the strength of your ankles, knees, abs, shoulders, and even wrists. When performing high intensity exercises, you must have your support systems in good shape. Otherwise you risk injury. Secondly, is balance. This is actually two-fold. Balance in the sense of equally strong/trained opposing muscle groups. Imbalance here could result in injury. The other type of balance is how well you can stabilize yourself in a position where your base of support is compromised. You will not perform most plyo exercises slowly, so it is important to know that you can handle sudden changes in balance without falling or injury to tissue. Your range of motion also matters here. In order to move through the full range of motion, you should have the flexibility to do so. When you do not take form seriously, you can get seriously injured. Do you have the right shoes? The shoe needs to support your ankle, so running shoes are not a good option. A court shoe or cross trainers may be good options. Shoe specialists can help you find a perfect shoe for you.
Never be afraid to be in a stage of progression. Life long fitness is better than a get-fit-quick scheme that leaves you unmotivated and injured. If you feel you are not ready for it, start with stabilization exercise and basic posture exercises. Incorporate yoga to ensure you have a good range of motion. Lastly, add cardio in for endurance and overall health. For those who feel they are ready to start, Begin with smaller movements and build up to more dynamic ones. It is helpful to use isometric exercises in between plyometric exercises to help avoid injury and increase stability.
If you are not sure what programs are best for you, talk with a trainer and work together on a plan. Most importantly keep it fun, safe, and challenging.