Plyometric exercises - 23 Plyo Variations
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- Опубліковано 2 жов 2024
- Plyometric exercises - 23 Plyo Variations
Plyometric exercises are explosive movements you can do to get your blood pumping and even improve your power, speed and quickness. With these 23 plyometric moves, you can work your entire body, whether you want to improve your upper body or lower body power. Check out these moves using your own bodyweight, a box step and even a med ball!
1. Basic box jump (0:27)
2. Explosive step up (0:39)
3. Box shuffle (0:49)
4. Split squat jumps (0:56 )
5. Squat jumps (1:02)
6. Jumps for height (1:11)
7. Plyo jacks (1:20)
8. Single leg deadlift hops (1:29)
9. Ins and outs (1:37)
10. Snowboard hops (1:45)
11. Skater hops (1:53)
12. Burpee (2:02)
13. Jumping spider (2:15)
14. Clapping push-up (2:22)
15. X hops (2:30)
16. Forward bounding hops (2:40)
17.plank skiers (2:48)
18. Press jacks (3:00)
19. Alternating rotational throws (3:08)
20. Side shuffle with chest pass (3:16)
21. Forward hops (3:24)
22. Frog hops (3:36)
23. Plyo pull-up (3:45)
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Excellent variation
Great video! Tnx
Yep, Just done!🎈
You are fit... NICE!!!
Aman a Vidya Balan
my knees left the chat...
🤣🤣🤣
😅😅😅😅😅
They return reloaded
who else is here from online school lol
I am!
@@dantikusfiliokus lol online school gang
I am lol
Me 💪
Still :(
Wow. Amazing Lady. I need a rest after just watching her😂
Sus🤨
🤣😂
Lol yes because she did it back to back. Editing didn't take place at all
😂😂👍
Great video, but how long do you recommend doing each exercise for and what should the rest times be in between each movement?
OMG, you are crushing those plyo jumps and hop overs in the first minute!!
haha Thank you! :-)
I’ve been feeling really down lately and I found your workout and it got me so much more depressed!
This is a fantastic video. I did some plyo work while the gyms were closed but have kind of forgotten about it since going back to the gyms recently. I'm going to get started on these exercises again. I love your form and how easily you explain and demonstrate the exercises. Thank you! x
Basic box jump 0:27
Explosive step up 0:39
Split squat jumps 0:56
Squat jumps 1:02
Jumps for height 1:11
Plyo jacks 1:20
Ins and outs 1:37
Snowboard hops 1:45
X hops 2:30
Press jacks 3:00
You're amazing "abla" :D , Greetings from Turkey
enes demir haha, I know somebody from Turkey, he calls me abla too 🤣
Greetings from Germany
@@poughkeepsie8516 thank you for precious comment abla haha :D
You have great content on all of your topics. Please continue!
All these are great exercises, however, the first 12 variants will really make an athlete of you.
They are definitely challenging :-)
Getting my hops up
hehe
Ong
yeah, they are growing like wild in the spring. Do you make beer from them?
Do you reckon that if I'm nearly 60 and relatively fit and play sports in the summer I should be able to do the basic box jump when the box is set like that (18" jump)?
I've gotten soft and lazy since I got out of the service, attempting to try all exercises in your vids has given me a perfect barometer of where I am now and where I want to be fitness - wise. For my civilian line of work (delivery driver with weight limit of up to 150 lbs) I need to maintain a good all around fitness level, so core and leg strength are a must. It just gets more difficult to maintain after 35. Thanks for posting and helping me keep my workouts varied so I never get bored!
Glad to help out! :-) If you are ever looking for any specific moves, don't hesitate to comment and ask. We love providing videos that answer questions!
Split squat jump 0:56
Snowboard hops 1:45
Frog hops 3:36
Press jacks 3:00
Ins and outs 1:37
Squat jumps 1:02
Forward hops 3:25
Omg thank you i know rthis comment is 11 months late but thank you
Everything grate but my favourite part of the video comes at the end 🐶 💓
Our little pups are the true stars :-)
You have a great channel. I love the variety of exercises that you show. After many years of sports and fitness, variety is very important to me. I'll share the channel with my friends as well.
Thanks!
Aw thank you! Yes it is important to have exercises to help with specific goals and be able to add some variety in to keep our bodies progressing forward! Plus, staying consistent is partly about beating the boredom and variety helps!
Amazing!!! New sub
Thanks!
Woaahh!
Wow. Your stamina is through the roof!
Hi new to your channel. The exercises shown, how would I go about a session? One minute for each with 10 seconds rest for example 20 minutes? Thanks.
Fuck your in tremondous shape - Congrats
Edit : If you where restricted to 5 exercises in life for cardio , Toning what would they be ?
Im in my twenties and have great cardio but have a little bit of fat (Around 16% BF) I am bored of running so trying to find the best things to try .
bahaha thanks! If I could only do 5 moves for cardio what would they be!?! Is that the question? If they don't have to be bodyweight, I'd create a cardio workout like this...Battle Ropes, Towel Taz, Snowboard Hop Burpees, Forward/Backward Crawl with Sit Thrus and then Run, Punch, Banana. for an ab move. Probably a 20/10 interval or 30/15 interval set up!
Thanks 👍
Would you alternate these with slower or isometric exercises, or would you put them together into an HIIT type of workout? By the way, I really like your setup.
Hey, was looking for some plyometric exercise variations and saw your channel! Subbed immediately! You are great! Thank you for the amazing content! Hope to be friends ✨
Jumps for height? that got me thrilled
Hey what kind of ball our us using for the alter. Rotational throws? It has to be bouncier than a medicine ball. Do you have a brand you like? what is the weight you are using?
It is a Rage soft medicine ball. They've held up now for 4 years!
These are not plyometric exercise these are ballistic movements, plyometrics are all about the foot contact time, and here you are more than 0.2 of a second!! great set of exercises but may want to re-name the title!! Plyometrics by definition are foot contact time under 0.2 of a second!!
Kori, you and your team are such a blessing.
Thanks Jason!
00:25 Box Jump
00:38 Explosive Step Ups
00:45 Box Shuffle
00:53 Split Squat Jump
1:00 Squat Jumps
1:09 Jump for heights
1:19 Plyo Jacks
1:27 Single Leg Deadlift Hops
1:35 Ins and Outs
1:41 Snowboard Hops
1:51 Skater Hops
2:01 Burpee
2:13 Jumping Spider
2:21 Clapping Pushups
2:28 X Hops
2:40 Forward Bounding Hops
2:47 Plank Skiers
2:58 Press Jacks
3:05 Alternating Rotational Throws
3:15 Side Shuffle with Chest Pass
3:24 Forward Hops
3:35 Frog Hops
3:41 Plyo Pull Ups
These I can tell are good exercises for basketball, some of them I've seen
They definitely can be great for conditioning!
점프스퀏 1:05
스케이터 점프 1:54
스플릿 스퀏 점프 0:55
인앤아웃 1:39
싱글레그 데드리프트 점프 1:30
x-hops 2:32
foward hops 2:44
plank skiers 호잇호잇
pull up 3:45
Still don't see how many reps or time for each exercise. HELP !
split squat jump 0:56
squat jump 1:02
jump for high 1:11
plyo jack 1:20
in and out 1:37
snowboard hops 1:45
skater hops 1:53
x hops 2:30
Not 23 exercises?
You forgot some exercises 😉
You are so fine girl ... And I am always so impressed by your workout tutorials. can't thank you more. highly appreciate your input and time you take to make videos. eve though this one is older.
if I just have known these before I might be star in my country. well better late than never.
love you. thanks
Is this just a list of them or do you have videos of the proper form to do these so you don't hurt something?
Also, do you have videos that explain what each one does? New to training.
This is meant as a library. If you are just starting out, check my beginner exercises or even low impact options as this is definitely a bit more advanced.
How tall was the box you were using. I really want to get Plyometric boxes, but I’m not sure how high I should start with as a beginner
It's a 3 in 1 but I can't remember the exact heights. It is far higher than I use with my beginners. I would start with something only a few inches high although it depends on the moves you use too and reps you plan to complete. Something adjustable even could be good.
I am 65 years of age.Should I learn plyometric exercises ?
Great video. You're very strong.
Thanks!
Plyo pull ups 😲
I'm loving the RS stuff ~ lots of ideas to keep sessions interesting & great for well rounded fitness (as opposed to one dimensional). Deffo going to include some of this stuff. I am 60 so have to build up slowly ~ my enthusiasm means sometimes I overdo things !!
Aw thank you! So when adding these in, especially any jumping, make sure to first work on jumping mechanics. Start with no impact and add impact slowly. Also, remember since you want to keep things explosive, you should start with short intervals of work and longer intervals of rest! 10-15 seconds even with 5 times the rest can be good! I always remind myself and clients that sometimes less is more! :-)
I play football so I need strong legs muscles so if I do these everyday is there any disadvantage, like some exercises needs rest like a day of 2 but I think I can do these every day, 1 or 2 sets of 12 or 15 each exercises
I am feeling difficulty while doing " clap push up" . Can you share some tutorial, please .
I want to start dedicating at least 1 gym workout a week to plyo exercises. This video has given me tonnes to start with.
A lot of them also look good for being able to do whilst on holiday in the hotel room.
Aw yay! Glad to provide some new options for your workouts!
What is the name of the ball used in the video?
Eso no es pliometria eso es saltabilidad ! La pliometria busca acortar el tiempo de contracción y relajación muscular ! Pero si son Muy buenos ejercicios de saltabilidad
Nice! How many reps and how many of these exercises should we do for a typical workout?
I’mma work on the regular pull-up and then we’ll talk about the plyo kinds 😅
Just curious, what is the height of the box you are using in the video? You make it seem so easy, although I am certain it is not.
Hii may i use your shot video for an example in my video on my UA-cam channel 😎
this video is so very boring its almost cringe, but hey its not your fualt its sams fualt, have a great day :)
Explosive step up 0:39
Split squat jumps 0:56
Squat jumps 1:02
Jumps for height 1:11
Plyo jacks 1:20
Single leg dead lift hops 1:29
Ins and outs 1:37
Snowboard hops 1:45
X hops 2:30
Press jacks 3:00
You don't even know what is Plyometrics😅
I have learned with Plyometrics that it cannot be treated like you would treat weightlifting. Because of the explosiveness of the exercises, fatigue and improper muscle recruitment happened very quickly. Your last rep of any set of Plyometrics should be your last successful one. Even if you wanted to do 15 reps but your form goes bad on number eight you should stop before hitting number 9, rest, then do more reps. This is the problem with Crossfit, even when fatigue is high, they allow these people to continue doing things just to hit a time or repetition mark.
Plyometrics are explosive movements that require the use of gravity to trigger unvolontary contraction of the muscle (SSR), it has been created by Yuri Verkhoshanski via the book the Shock Method and translated to the US by Michael Yessis.
None of the exercice in this video develop explosiveness given the contact time with the ground.
Great plyo variations!! Thanks for sharing!
Hii
how many sets/or seconds..then how long to rest in between..how many in total
New subscriber 🤗
Question:. Is plyometric exercises good for tennis players ?
Can you make video for tennis players ( youth ) ? Thank you on advance 💗
Dam she's freaking cute. But a lot of great variations
Exercise explanation and masterful demonstration .. I will not only utilize some of these in my rehab protocols but start doing them myself! Thank you for sharing :)
How often do you have to do them to see results? I imagine 6 to 8 weeks three times a week to see results.
We have an activity in pe in which we need to make plyometric exercises every week (2 months) and I think I just watched this video for almost 40 times👁️👄👁️
Do you have full training programs that we can follow along with? Ones that build and progress. I love your exercises but I need something structured. Thanks Fiona
will these shits have me jumping out the gym like westbrook?
haha If you want to work on a powerful vertical, you will want to do very low reps and focus on the explosive vertical moves.
could plz refer to me to such exercises or is it these ones?
She makes it looks like these exercises are so easy but they are so not. 😥
You will be finishing parkrun in 10 minutes
0:26 - Basic Box Jump
0:38 - Explosive Step Up
0:54 - Split Squat Jump
1:01 - Squat Jumps
1:12 - Jumps for Height
1:20 - Plyo Jacks
1:30 - Single Leg Deadlift Hops
1:37 - In and Outs
1:43 - Snowboard Hops
1:53 - Skater Hops
2:02 - Burpee
2:14 - Jumping Spider
2:28 - X-Hops
2:59 - Press Jacks
3:06 - Alternating Rotational Throws
SIIIIIIIIIIIIIIIIIIMP
I’ve been feeling really down lately and I found your workout and it got me so interested, I actually managed to part from my anxiety for about a dag
This is great stuff!
I just started doing plyometrics weekly for 45 minutes.
I like to do:
• 100 Burpees
• 100 Jump Squats
and I throw in 100 stair climbers
But maybe I'll substitute the stair climbers for one of the exercises in the video.
GAYYYYYYYY AND SIIIIIIIIIIIIMP
@Ethan Ryan William simp is a guy which is obsessed with a girl on internet. But i was juste using it as a joke :)
Hi, thanks for your videos, really good workouts. What I would wish for is a "extended version" where you explain what to take care of while doing the exercises, where to focus on, which movement to avoid etc.. As you can cause serious damage when doing these exercises wrong. I needed to learn this the hard way, and it hurts to see the people doing more harm than good to their body. Cheers from Austria!
Hi Arne. Thanks for the recommendations! I try to give more information in Facebook Lives and articles on my site and use these more for idea inspiration and options :-)
If you're interested, check those out too for even more info :-)
Happy New Year! Cori
Vou fazer!
How many reps of each exercise should one do?
Will it help in long jump ma'am? ✨
Can you tell me where you got tnis music please?
Is this better with weights?
plyometrics when done properly don't even need weights
OMG!!! I feel tired just watching this ♥️.. I hope i can do like this someday
Thank you so much for the video. How many exercises and how many times per week should I do?
Perfect video, just learning about this. Thanks
Thanks for the great moved
I laughed at the plyo pull-ups. aaaaaahhhhh!!!
Can somebody twll me how much of each i must do
Nice exercise ideas! 💡 thanks ❤for sharing
LEARN MORE HERE ajitifham.co/4-moves-plyometric-workout/
Amazing video! I am looking to working on bettering my runs and my fitness overall! I mostly prioritized strength training but I want to be better rounded. I am looking to begin plyos and more running!
Awesome! That prehab work on top of adding in more explosive work to your strength work will create that balance for your running!
El mejor canal de youtube para mujeres
What the name of your cute little doggie?
very good '¡¡¡¡¡¡ desde argentina gracias......thank you
Great content still in 2020. Thanks for the exercises!
Thanks!
Mam may I please know what is the height of the box you used ???
I did these exercises out of no where not knowing their names🤣🤣🤣🤣🤣🤣
Commenting for bass
Hate the guy that comes on here to dis your vid & promote his own through your vid. Is that classed as trolling?¿?¿ lol
Do you also have courses on mindfullness
Bravoooo , That was a great exercise , move on 🌸
i just wana feel something. not pain
Hello it's very nice. Thank you...Alexis
OMG! This exercise are amazing!!❤❤
thanks!
Let's go and have fun! .. Thanks for your great workout! 💪👍😊
:-)
Wow, what stamina. Definitely not for older women!
You are a machine! Incredible!
Thanks!
Not only am I learning the workout moves, but I've got my electric bass in my hands trying to figure out some of that background GROOVE!