Get in Shape With Plyometric Training Exercises For the Lower Body

Plyometrics is a type of exercise activity that involves using powerful, explosive and fast movements that are geared towards building power and strength. Many professional athletes engage in this type of activity to improve their performance in their particular sport. In a plyometrics exercise, the muscle is loaded and contracted in a sequence of fast movements, which involve the flexibility and strength of the muscle. The muscle and the surrounding ligaments, tendons and tissue are all involved in these explosive movements which permit the athlete to run faster, jump higher and hit harder. By applying plyometrics as part of your physical fitness regimen, you can increase your speed and strength for whatever sport or activity you participate in, and get into great shape.

Plyometrics Exercises for the Lower Body

The following exercises increases a person's ability to run faster, jump higher, and kick harder. This type of training is more effective when you combine it with a weight training program to build lean muscle mass. This is a great way to get into shape. Here are a few examples of plyometrics exercises for the lower body:

Box Jumps
In this exercise, you will jump up onto a box, ledge or anything that is stable and secure, and is a couple of feet off the floor. Begin by standing in front of the box with your feet shoulder-width apart. Lower your body by bending at the knees so you can use as much force as possible when jumping up on the box. Without holding the semi-squat position, immediately propel your body upwards and forwards in order for your feet to make contact with the top of the box. Step back down once you've reached the top, and repeat as many times as possible until you are comfortably exhausted.

Split Squat Jumps
This exercise is of moderate intensity, and will develop lots of power, strength and muscle in your quads, hamstrings and calves. Start by stepping back with one foot a couple of feet behind you, with your weight on the ball of your back foot. Your feet should be about shoulder-width apart. Lower your body until your front leg is bent at the knee at a 90 degree angle. Without holding that position, immediately jump as powerfully as possible vertically. While in the air, switch your feet's positions so that the back leg is now in front, and the front leg is now at the back.

Vertical Tuck Jumps
This exercise involves leaping vertically as high and powerfully as possible. Begin by standing upright with feet shoulder-width apart. Lower your body slightly by bending at the knees to muster up the power you will need to explode in the air. Without holding the semi-squat position, propel your entire body vertically, while driving your knees to your chest. Land on the balls of your feet, and immediately get into your next jump. Repeat until you are comfortably exhausted.

Plyometrics is a great workout if you want to increase your strength, power and lean muscle tissue. Many professional athletes participate in this type of program, and engage in plyometrics exercises that are specific to their sport. By incorporating this type of training into your regimen, you too can develop speed, power and strength, and get into fabulous shape.