Explaining High Intensity Plyometric Workouts

Are you already doing your basic plyometric exercises? They are extremely imperative workouts for the sports people that need to increase their speed and flexibility. They are meant to boost your ability to be quick at your favorite sport. As soon as you have done enough elementary plyometric workouts, you can start the HIPs or the so called High Intensity Plyometrics. They are mainly for professional runners who definitely need to be agile, strong and quick.

You cannot wake up one day and start doing HIP workouts. They are much recommended to people whose muscles, ligaments and joints have become used to exertion of pressure. They focus on your soleus, quadriceps, gluteus maximus and other major muscles.

What comes first in the High Intensity plyometric workouts?

The first step is a warm up session that prepares your body for intense activity. You need to be in an open field because of the nature of the exercises that you would be doing. These soft exercises could include jogging, walking, jumping up and down and so on. You would certainly require a trainer at this advanced level of exercising.

Train yourself to keep a lunge position

This will involve certain jumps that have to be done carefully to avoid injuries. You need to focus more on the quality of the exercises than the number of times you would do it. Begin in a lunge pose of your body. Do you know how to place your body in this manner? Assume a posture of someone who is about to run although you will be stationary. One leg should be stretched behind supporting itself with the toes in a way that the knee is slightly raised from the ground. The other leg should be stretched forward, flexed at the knee and foot placed flat on the ground. Your trunk should not bend forward as that of a runner. It should be completely upright with your arms facing down at the sides of your body. This front knee must not be positioned beyond the tip of the toes to avoid extreme pressure being exerted on its joints and tendons.

Get started on different types of lunge jumps

There are a few types of lunge jumps that you could do starting in the position explained above. For instance, you could try a style that involves a twist. This starts in a lunge posture with the exception of the arms position. In this exercise you would stretch the arms out fully and then move them in front of you. Be sure to join your palms together before jumping up. When up in the air, you might alter the stationing of your legs but you need to land in a lunge posture. In addition, as you land twist your hands to the side of the front leg. You can make use of a medicine ball or even the dumbbells if necessary. Try to do at least two sets of this exercise and ensure that you repeat four to six times. As mentioned above, there are other lunge plyometric workouts that you can do.

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Plyometric Training Programs - Upper Body And Lower Body Exercises

Plyometric training aims at helping an athlete gain power which entails speed and strength. It involves certain exercises that enable the muscle to gain maximum force. Plyometric workouts are quick eccentric contractions that help a muscle attain the maximum energy within a short time. Therefore, this form of sports training involves muscle lengthening (eccentric contraction) and muscle shortening (concentric contraction). The more you train the more you could increase your force and become a better sports person.

Another imperative detail that you want to note is that the energy needed to stretch a muscle is dissipated in the form of heat. Even so, some of the energy could be kept within the flexible elements of the muscles. This salvaged energy again becomes accessible when a muscle contracts. In order to avoid loss of energy an eccentric contraction must always be followed by a concentric contraction. This is a process that takes place within a very short time span and it explains what plyometric training is all about.

If you are set to begin your training, the first thing you should do is find out how you could customize the exercise program according to your favorite sport. Each game requires a given level of muscle power. For instance, if you play basketball, you may be more interested in doing plyometrics that can help you increase a vertical jump, speed and flexibility. Probably you can use a trainer who knows his or her job. If you want to do these exercises at home then you can use the free information resources available on the internet.

Primarily, you would concentrate on exercises that can stretch and activate the muscles on your lower body and upper body. For your upper body, you could try press ups teamed up with a hand clap. They are used to condition the arms and chest. The eccentric phase occurs when your hands are back on the floor while the chest sinks and this is followed by fiery upward moves. Another wonderful workout that you can try is the passing of medicine ball. In order to succeed in this you can invite a friend, a sibling or use a sports trainer.

There are many ways to pass a medicine ball to strengthen your arms, chests, hips and so on. Drop jumping is one of the many techniques that you can do to enhance your lower body. Mostly you will need to identify an elevated surface such as a tall box. It should be just tall enough to allow you to jump right on top of it and drop your body down to the floor. You will of course drop and land on your feet flat on the ground.

The drop down in this case is considered to be the eccentric phase and energetic hop upwards to be the concentric contraction phase of plyometric training. Bounding is another exercise that boosts the lower body. You will try to use oversize strides when running or hopping. For instance you can try doing bounding up a staircase. This will help you if you are training for jumping or running competitions. Jumping hurdles can be used to enhance the results of bounding.

For more information, please read this article on Plyometric exercises, and on Plyometric training

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