#Tuck jumps vs box jumps how to#

But in general, plyo beginners should start with one to two days a week of plyo work and gradually ramp up the intensity from there, Hodges advises. The “right” amount of time per week to incorporate plyo work really depends on your goals and fitness level. How can you use plyometrics in your workout routine?įeeling excited about the benefits of plyos and ready to try a plyometric workout? That’s awesome! But there are a few things you should know first.įirst off, plyos are “not something you want to do every day,” says Hodges. For instance, go back to regular lunges instead of jump lunges. If you notice your form is starting to falter, either tone down the intensity of the move so that you can resume good form (for example, lower the height of your box jumps), or just call it quits on plyo work for the day. Then, once you do get into plyo work, be sure to listen carefully to your body. Not sure what good form means or whether you’re doing a move right? Get help from a qualified fitness pro. Beyond landing mechanics, it’s also super important to make sure you feel really solid about your ability to do the entire movement correctly before you amp it up with a plyometric element.

The correct landing positioning will depend on what movement you’re doing, but as an example, the correct landing for a jump squat would include landing quietly (instead of letting your feet smack the ground) with your legs shoulder-width apart, slightly bent knees that don’t collapse inward, an engaged core, and a sturdy upper body (so, no swaying back and forth).

#Tuck jumps vs box jumps how to#

“So before teaching anyone how to jump, I want to show them how to land correctly.” Landing correctly means returning to the ground with proper form and effectively absorbing shock. “When I'm doing plyometric training, I always start with landing mechanics,” says Hodges. The end part of the move, or the landing, is also very important. With plyometrics, the execution of a move isn’t the only part you need to master. It also means that you should likely hold off on plyometric exercises for beginners until you have some experience with working out-people just getting started with fitness should become comfortable with the traditional forms of the moves first. That’s why it’s really important to nail the basic form of a movement (say, lunges) before you add a plyometric element to it (say, jump lunges). The big benefits of plyos come with a big caveat: There is a higher risk of injury with these moves than more traditional strength training or cardio since they are a high-impact form of exercise performed at max effort. Since they are a high-intensity movement, they can provide a lot of benefits in a shorter amount of time than lower-intensity movements, making them a solid option if you’re strapped for time but still want to get in a challenging workout. One more big benefit of plyos? They are a good bang-for-your-exercise-buck, says Hodges. With proper plyometric training, you can boost your ability to effectively and safely absorb shock and thus reduce the risk of injury in sports and workout settings. For example, if you jump up to block the ball in a game of beach volleyball and don’t land back on the ground with good mechanics, you could tear a muscle, tendon, or ligament. “Most injuries occur when the body goes beyond its range of motion with control,” explains Hodges. Plyometric training can also help reduce your risk of injury both in sports and at the gym, since they improve your body’s ability to quickly absorb shock. This can come in handy for athletes whose sports require them to perform quick, powerful movements-like track athletes, for instance, or volleyball players. Plyos can also boost tendon strength and increase your rate of force development-essentially, your body’s ability to generate a lot of power really fast, says Hodges. They can help increase speed, strength, endurance, agility, and coordination, says Hodges. There are many benefits of plyometric exercises that might just convince you to add them to your workout routine. What are the benefits of plyometric exercises?

But there are some upper-body-focused plyo moves, too, says Hodges-for instance, plyo push-ups and explosive medicine ball throws. That said, many plyometric moves-like jumping lunges, pop squats, and tuck jumps-place an extra emphasis on your core and lower half. In terms of which muscle groups plyos work, for the most part they are actually full-body movements, says Hodges. A plank, for example, is an isometric exercise. An isometric exercise, by contrast, involves muscles staying super still while they work. That’s because plyometrics involve quick movements and concentric (shortening) and eccentric (lengthening) muscle contractions. Now, people may wonder if plyometrics are an isometric exercise technique.