A s a beginner, it can be hard to know which exercises to try, as well as which ones are safe for anyone to do. Between weight training, high-intensity interval training (HIIT), yoga, cardio and so many others, it may feel a bit ridiculous that there are still new types of exercises that are being recommended for us to add to our routines.
If this is your first time seeing the word “plyometric”, this refers to repeated stretching and contracting of muscles using speed and force to increase muscle power. Which is basically just a really fancy way to say jumping. Jumping is a great thing to add to your exercise routine as when done correctly, it improves cardio, endurance and bone strength, as the repeated impacts help maintain bone density.
Of course, like all forms of exercise, you can achieve the best results when you’re doing it under the supervision of a trainer or fitness coach. They will help make sure that you’re doing the exercises correctly to avoid injury and can personalize your training to fit your unique needs.
So, what are some beginner-friendly jumps that you can start doing?
Quick Tips:
Safety:
Start small and build up. You will hurt yourself if you start with a bigger jump than you’re ready for. Never land with straight knees, and always make sure that your entire foot lands on the floor at the same time.
Proper Landing Technique:
Motorcycle Pose: Land with your feet shoulder-width apart, knees bent at a 75-degree angle without letting your knees extend too far over your toes. You also want to keep your back straight, and leaning forwards only slightly, with your arms extended directly out in front of you, keeping them straight. Your body weight should be distributed evenly over both feet.
Jumps:
1. Squat Jump
Squat jumps are the perfect exercise to start with as they get your heart rate elevated and teach proper landing techniques. To do this, you should be starting and finishing the jump in motorcycle pose as described above. Except, rather than bending your knees to a 75-degree angle, they should be bent to a 90-degree angle.
Start with your arms at your sides and when you jump, swing your arms so they are both extended straight out in front of you, and stay there until after you land. This jump should be straight up and down and does not have to be high.
2. Star Jump
To start, crouch with your feet close together, and your knees bent at a 75-degree angle. Your arms can be at your sides or crossed at the wrist in front of you. When you jump, extend your arms and legs out to your sides in the same way you would if you were making a snow angel. Land in the motorcycle pose.
3. Standing Long Jump
For this exercise, make sure that you have plenty of space and are on a surface with good traction to avoid slipping. Start the jump in motorcycle pose. Keeping your arms straight, swing them behind you and then straight out in front of you. Once your arms are in front of you, use that momentum to jump forwards, landing in motorcycle pose. Start out by only jumping a small distance and increase the distance as you grow comfortable with the jump.
4. High Knees
This one is pretty straightforward as you are essentially running on the spot. With your back completely straight and upright, bring your knee all the way up so that it forms a 90-degree angle, then switch. Keep your arms bent the whole time and swing them so that the opposite arm to leg is raised at the same time.
5. Jump Rope
Finally, we have the only one that requires equipment. To do this exercise, simply hold a rope in both hands, ensuring that it is resting on the ground behind you. Swing the rope over your head and jump over it once it hits the ground in front of you.
Lily Frances | Contributing Writer
