Plyometrics 101

Learn How To Perfect This Fat Burning Workout

Ployometrics is a type of exercise training designed to produce fast, powerful movements and improve the nervous system reaction time. We at ReFit believe this is the best way to train and gain the best and fastest results for anyone seeking top fitness levels. Bryan Clay, 29, the US Gold Medalist in the 2008 Olympic Decathlon uses these workouts to train for his 10 events that not only he has to be good at but be the best at. One way he boosts performance is with plyometrics workouts—on sand. Performing Plyometrics on a soft surface strengthens those muscles and improves their reaction time. This translates to huge gains when you run and jump on a firmer surface, whether it’s a track or a basketball court.

Photo Courtesy of Mens Health

The Drill  Warm up by jogging for 5 minutes, and then do each of the following four exercises 8 times, with 60 seconds rest between exercises. Rest for 2 minutes and repeat the circuit.

Djerbakis                         

Butt Kicks                     

Sand Shuttles                  

Hexagon Jumps 

 

 

 

 

Djerbakis

Assume a balanced stance but bring your feet together. As you jump into the air as high as you can, kick your left leg forward as far as you can and your right leg back as far as you can. Land with both feet side by side. Repeat, alternating sides as you progress.

Butt Kicks

Begin in a quarter-squat position. Jump as high as you can as you touch the heels of your feet to to your starting point. Repeat in the opposite direction.

Sand Shuttles

Find two sticks and set them your butt. Land on your feet, regain your balance, and repeat.

Hexagon Jumps

Draw a hexagon in the sand. (In case you forget your geometry, a hexagon has six sides.) Make each side as long as you can jump using both feet—probably 5 to 6 feet. Place your feet side by side at one point. Jump to the next one, and continue around the perimeter until you’ve returned upright in the sand 15 yards apart. Start at one stick, sprint to the other, touch it with your left hand, and race back and touch the first stick with your right hand. Rest 10 seconds and repeat.

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