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Are plyometrics part of your training?
If you're a Fitness Professional, the word " plyometric " is certainly part of your lexicon. This type of exercise is based, very briefly, on the stretching-contraction of the muscles, with the tendons being exercised and stimulated. Plyometric training is very beneficial, allowing you to increase general physical performance, help to lose fat and even recover from an injury. A great advantage associated with this type of training is that it can be done anywhere and can be adapted to a bench or stairs for vertical jumps.
Despite its versatility, it must be taken into account that including plyometric training can, however, increase the risk of injury when it is poorly executed. That's why the effectiveness of plyometric training depends on how well it's performed, and it's essential to be accompanied by a Fitness trainer.
Included in many workout programmes, plyometric training has become very popular among professionals. All exercises performed must take into account an adequate warm-up for plyometric training!
EXERCISES YOU CAN AND SHOULD INCLUDE IN YOUR WORKOUT PROGRAMME
At BOOMFIT, we believe that workout programmes should be as rich as possible, avoiding monotony. That's why we've suggested some exercises that you should include in a workout programme and recommend to anyone who chooses you to improve their physical health.
- Squat Jumps
Also known as Jump Squats, this exercise is simple and can be included in a leg or full-body workout.
The aim is to improve agility by improving the athlete's vertical jump, and it can be included in cardio training by adding high-intensity intervals. Squat Jumps will work the abs, glutes, hamstrings and lower back, and are one of the most suitable for athletes who play sports that require fast running such as football, baseball or rugby, or even for children, helping their development, balance and agility.
A good performance of Squat Jumps is done with the athlete standing, followed by a squat and culminating with a jump.
How many Squat Jumps per cycle will depend on the athlete's goals.
- Box Jumps
Improve your explosive power. That's the big goal of Box Jumps, an exercise that is incorporated into leg workouts or high-intensity circuits.
The aim of the exercise is to jump off an elevated target such as a box, platform or chair. In this way, the athlete will be working the muscles of the glutes, hamstrings, quadriceps and legs, increasing their power and strength, as well as the core and arms. The applicability of this exercise to improving performance in high-level sports means that athletes see improvements in their performance when they introduce Box Jumps into their training. Box jumps also allow you to improve your vertical jump, but without the impact of some plyometric exercises.
- Broad Jumps
A great plyometric exercise that translates into an effective cardio workout: Broad Jumps are a simple exercise that can be done anywhere. Maintaining balance is the great challenge in this type of exercise, which is usually incorporated into leg or explosion training. The aim is to jump as far as possible while maintaining balance on landing. In this way, the athlete will be working the quadriceps, glutes, legs and spine all at the same time, while effectively burning calories. This exercise is best used as a training finisher.
- Clapping Push-Ups
Some fitness professionals consider Clapping Push-Ups to be the "big brother" of push-ups, because it's an exercise that adds some difficulty to the exercise, giving more intensity and power.
Often practised in chest or upper-body strength training, this type of exercise is considered an intermediate level exercise and is best suited to athletes with some training and not so much to beginners (for these, the "traditional" push-ups are best). When performing Clapping Push-Ups, the pectoral muscles, deltoids and triceps are being worked, as well as the abdominal muscles, forearms and glutes, albeit less intensely. Clapping Push-Ups are performed through a push-up and, at the top of the exercise, the body is pushed with the hands so that they leave the ground and the palms touch, launching the body into the air, before the hands quickly touch the ground again.
- Pistol Squats
In addition to their threatening name, "Pistol Squats" are one of the most feared leg exercises, not least because, although they look simple, they are difficult to perform. Some professionals even fear demonstrating this exercise because they might go to the floor. But despite this introduction causing some fear, the exercise is not something to be afraid of. In fact, Pistol Squats are exercises with many benefits, working the body unilaterally, i.e. one side at a time, improving balance and increasing leg strength, while working on mobility and reducing the risk of injury.
However, it should be performed by someone with experience in the exercise, not least because Pistol Squats have a variable time learning curve. This explosive exercise is performed by squatting with just one leg, keeping the other leg extended forwards but not touching the ground. Meanwhile, the arms should also be extended forwards at shoulder height.
- Ladder Drills
Used in agility and speed training, Ladder Drills have a great and rapid impact on the athlete and are recommended in 10-minute sets twice a week. This option is enough to make a difference.
Based on jumping patterns using simple ladders or cones, this type of exercise can be an excellent warm-up method, increasing heart rate and reaction time. In addition, they are highly explosive exercises without increasing the risk of injury, and can be adapted to the needs of each athlete.
HOW TO TAKE ADVANTAGE OF THE FOAM PLYO BOX?
In plyometric training, the Foam Plyo Box (also known as the "Box") can be the "key piece of equipment" for obtaining effective results, increasing power and explosiveness in training.
Fitness trainers choose this tool because of its versatility and because it can be easily incorporated into this type of workouts, bringing a number of advantages to the programmes of those who choose you to train with:
- Increases Power and Explosiveness - Vertical jumping exercises are performed using box jumps to develop power and explosiveness in the lower limbs, allowing athletes to jump higher and move with greater agility.
- Improves Coordination and Landing Technique - With the Box, it's much easier to improve motor coordination and landing technique, which is essential for reducing the risk of injury after intensive jumps.
- Multiple Heights - The Box can be adjusted to different heights to meet the individual needs of each exerciser. With this possibility, professionals can personalise workouts by choosing the appropriate height of the box according to each athlete's level of fitness.
- Functional Training - In addition to vertical jumps, the Foam Plyo Box can be used to simulate various functional movements such as climbing stairs, jumping over obstacles or performing safe landings, making it beneficial for high-performance athletes.
- Integration in High-Intensity Workout Circuits - Included in high-intensity workout circuits, the Foam Plyo Box helps to increase the heart rate, burn calories and improve the cardiovascular endurance of athletes.
- Gradual Progression - When added to the workout programme, the Foam Plyo Box is an excellent tool that ensures gradual progression: as participants gain strength and confidence, it is possible to progress to higher boxes and more advanced exercises, boosting a more challenging and motivating workout.
- Performance Measurement - Through the various height options, the Foam Plyo Box offers the opportunity to measure each practitioner's performance, giving personal trainers the possibility to monitor progress and set specific jumping and landing targets, which is fundamental to successful results.
From developing explosive strength to improving coordination and landing technique, the Pliometric Box has a wide range of benefits that can elevate your training programmes. If you're looking to design effective and dynamic workout programmes, incorporate plyometric training using this equipment, providing a stimulating training experience with remarkable results!
The BOOMFIT Foam Plyo Box is the ideal accessory for achieving these goals. Its robust structure allows it to be used in several of the exercises we suggest in this article, as well as being adjustable to three heights to develop strength and explosiveness.
If you have any questions about our Range of Pliometric Workout Equipment, our team is always on hand to help.
Have a good workout!
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