Plyometrics for Beginners

Continuing with our series on plyometric exercises. In the last article, we write on the importance of plyometrics and how plyometrics benefit endurance runners in developing speed and improving the running economy. In this article, we explain how we can start with plyometric training.

Starting with Plyometrics

Plyometrics are explosive workouts, so here are a few points to keep in mind when you are starting new.

• Ensure you have the necessary strength and endurance foundation
• It is also advisable to do it under the guidance of a coach or trainer
• The flooring should act as a shock absorber, for example, wooden or matted floor, synthetic track, or grass surface. Avoid concrete floors or those which are slippery
• The technique is important as plyometric exercises are of high impact. So always go with quality with the right technique over a higher number of repetitions

How to incorporate plyometrics into your training?

Since these exercises need to generate power from the lower body - glutes, knees, and ankles, a good structure to your training is crucial

• Before you start the plyometric exercises, you need to warm-up well to generate optimal power and get the maximum benefits
• These exercises should be done in short bursts of 15 seconds
• Take rest between each exercise with equal recovery time
• Plyometric exercises should be done before strength training or endurance training sessions
• Complete your exercises with a good cooldown

Technique for Plyometrics

It is important to maintain the form while doing plyometric exercises

• Focus on landing on the midfoot
• Hip, knee, and toe alignment is very important
• Drop your hip, and keep the knees soft while landing
• Keep the torso inclined forward while landing

Beginner Plyometric Exercises

Check the video for the Plyometric exercises progression for beginners and the instructions on the technique.

Nirupma is a fitness coach and marathon runner based in Bangalore. She coaches runners at Fitneskool, Bangalore. She holds a personal best of 45m:13s for 10k, 1h:34m:41s for half marathon and 3h:36m:06s for marathon.

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