How to: Sit back into a deep sump squat position with your hands overhead together and palms facing forward (a). Return to the starting position and repeat on the left side. At the same time, engage your right oblique muscles so you bring your right thigh towards your right elbow (d). Press up from the squat and lift your right leg up to hip height, bending your right knee (c). Sit into a deep sumo squat with your butt back and down so your weight is evenly distributed from your arches to your heels (b). Raise your arms at your sides with your hands overhead and palms facing forward (a). How to: Stand with your feet a little wider than hip-distance apart with your toes slightly turned out to the sides. RELATED: 3 Plyometric Moves That Turn up the Burn Bust a Move: 3 Plyometrics Exercises, Broken Down 1. With that said, take Ellis’s lead, as she breaks down these three popular jumps. The concentric phase is when you finally land on the box and release the energy and tension in your muscles. When you drive from your heels to jump, that’s the amortization phase. The eccentric phase is when you’re in a half-squat position with your knees bent. You’re regressing the exercise to make sure your whole body is truly engaged,” Ellis explains.Īccording to the National Academy of Sports Medicine, plyometrics are broken down into three phases: the eccentric phase, the amortization phase and the concentric phase. “Tempo training forces you to slow things down. Plyometrics help develop core strength and joint stability, too. For example if you’re doing a push-up, concentrate on lowering the chest down for three seconds and pushing back up to a plank in one. “The body finds a moment of explosive activation. Modulating movement based around a tempo allows the body to activate fast twitch muscle fibers and to learn to distinguish the difference between speed and power, Ellis explains. Kat Ellis, head trainer and instructor at Uplift Studios in New York City, says, “Plyometrics are a mix of stability and strength, and create a strong foundation for doing explosive weightlifting moves like the clean and jerk and snatch.”īut if you’re not nailing down the form of these moves properly, you can risk injuring yourself and cause strain on your joints. Their explosive power works your entire body, while getting your heart rate up. Box jumps, frog leaps and tuck jumps help you improve your VO2 max (speed), flexibility and range of motion. Walk into any HIIT class or CrossFit box and chances are you’ll be asked to do a variation of a plyometric jump.
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