Plyometric workouts: Burn more calories, and improve speed and performance

Plyometric workouts are a great way to improve sports performance and speed. But plyometric exercises can be incorporated in any workout because it trains the body to react quickly and efficiently for any type of movement by improving the function of the nerveous system. But to avoid injury only perform these exercises if you have a strong core and have no muscle imbalances.

Squat Jump

Stand with your feet about shoulder width apart and feet pointing straight ahead. Draw your belly button in and jump up extending your arms overhead. Return arms to sides when you land. Repeat for a total of 5 - 8 reps.

Box Jump up

Stand with your feet about shoulder width apart and feet pointing straight ahead. Draw your belly button in and jump up on to a step up box or secure platform extending your arms overhead. Return arms to sides when you land. Repeat for a total of 5 - 8 reps.

Box Jump down

Stand on a step up box or secure platform with your feet about shoulder width apart and feet pointing straight ahead. Draw your belly button in and jump down off the step up box or secure platform extending your arms overhead. Return arms to sides when you land. Repeat for a total of 5 - 8 reps.

Horizontal Jump

Stand with your feet about shoulder width apart and feet pointing straight ahead. Draw your belly button in and jump horizontally or forward extending your arms overhead. Return arms to sides when you land. Repeat for a total of 5 - 8 reps.

Tuck Jump

Stand with your feet about shoulder width apart and feet pointing straight ahead. Draw your belly button in and jump up bringing your knees to your chest. Repeat for a total of 5 - 8 reps.

Butt Kick

Stand with your feet about shoulder width apart and feet pointing straight ahead. Draw your belly button in and jump up bringing your heels to your glutes. Repeat for a total of 5 - 8 reps.

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