From today’s b, the paper

Would you like to jump higher, get stronger and increase your explosive energy without lifting weights? Then you may want to try plyometric training.

Plyometric training uses stretching to maximize muscle performance, helping you be more explosive, move more quickly and jump to greater heights. It is a good way to warm up and get your heart rate going. Here are a few exercises to try.

squat jumps
Targets your glutes, thighs and calves. A squat jump improves your jumping ability, balance and overall strength of the lower body.
Set up: Stand with your feet hip-width apart, arms at your sides.
Execution: Bend your knees and sit back into a squat. At the bottom, spring up off the ground and jump into the air as high as you can, swinging your arms upward to help lift you higher and control the movement. Land and lower yourself back into a squat position. Pause and do the exercise again.

box jumps
Targets glutes, thighs and calves also. Box jumps improve your speed, agility and jumps.
Set up: Stand in front of a stepper with your feet hip-width apart. The stepper should be raised by 1 to 2 feet using the raisers (three-six raises).
Execution: Bend your knees and sit back into a squat with your arms beside your torso, bent at the elbow. From that position, you will jump with both feet onto the stepper, come to a complete stop and then jump back off with both feet.

jumping split squats
Targets your glutes, thighs, hip flexors and calves.
Set up: Place one foot 3 or 4 feet in front of the other. Your front foot should be flat on the ground, but your rear foot should be on the ball of the foot. Be careful because this exercise takes a little balance. Place your arms beside you, bent at the elbows.
Execution: Bend both knees and lower your body until the front leg is parallel to the floor and your rear knee almost touches the floor. As you rise, jump up with scissor legs (switch legs in mid-air) as quickly as possible and land in the lunge position.

Be careful when doing plyometric exercises because they require balance and coordination. They also elevate your heart rate, so check it using a monitor.

Sail Abdul is an NSPA-certified trainer at the Merritt Athletic Club in Canton. Contact him at ptbysail@gmail.com

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