Plyometrics is defined as a form of exercise that uses rapid movements to develop muscular power. These exercises include, jumping, hopping and bounding in different directions to improve overall strength, power and speed for daily life or a specific sport. Including this kind of high intensity training into your workouts will keep things mentally and physically fresh and challenging as well as strengthening your heart and lungs and burning a ton of calories.
Plyometrics training can be performed by just about anyone as long as the individual is in overall good health and has no hip, knee or ankle issues. In fact, for those who do have joint pain, including some light plyometrics training after a thorough warmup and ensuring the activity is properly monitored will improve circulation and strengthen the whole body.
Almost any object can be used as an obstacle to jump over, onto or off of in Plyometric training. Cinder blocks, rocks and cones can be used as small hurdles and you are only limited by your creativity. As you get more advanced, you can perform some exercises while wearing a weighted vest or holding a medicine ball. As you progress, you should always continue to challenge yourself.
This form of training may also help prevent injury by strengthening and stabilizing the hip, knee and ankle complex. Maintain a slight bend in the knees while jumping and lightly land on the balls of the feet while performing any plyometric exercise. Women are more prone to ACL tears than men, so performing a workout like the one listed below will help strengthen the neuromuscular system and prevent injury.
1) Lateral Hops over 6" cone (side-to-side jumping)/20 REPS
2) Forward/Backward Hops over cone/20 REPS
3) Single Leg Hops over cone/20 REPS each leg
4) Vertical Jumps with headers/20 REPS each
5) Jump Lunges/20 REPS