From box jumps to lateral bounds to burpees, plyometric exercises can be…intimidating. It makes sense then if you think they’re only for a certain type of exerciser–for example, the ex-college athlete, or the 20-something CrossFitter.
The truth though? Plyometrics (or plyos for short) are great for almost anyone. They can be scaled to tons of different ability levels, from beginner gym-goer to pro athlete. And they provide a host of real world benefits that help you move about life more efficiently, effectively, and safely. That makes plyos a smart addition to your–yes, your!–routine.
Also called “jump training” or “explosive training,” plyometrics are movements that involve rapid stretching and contracting of your muscles, Kat Paslé-Green, CPT, a certified personal trainer and coach at Bay Club in the San Francisco area, tells SELF. “Anything that involves catching a little bit of air” can be considered a plyometric, Paslé-Green says. That means exercises centered on jumping, leaping, bounding, and hopping all fit the bill. A pop squat, for example, is a ploymetric–as is a jump lunge, hands-release push-up, and single-leg hop. Typically, plyo moves are bodyweight only since lifting heavy will compromise your ability to execute them quickly.
Karlie Booker, CPT, a certified personal trainer at Pro Club in Redmond, Washington, is a big fan of plyometrics. “I make all my clients do plyos,” Booker tells SELF.
Below, we dig into all the awesomeness plyos have to offer, important safety caveats to keep in mind, how to weave them into your routine, and 16 stellar examples you can try at home today. Let’s hop to it!
What kind of exercise are plyometric moves?
Plyometrics are mainly a power exercise since they’re all about performing explosive movements at max effort (or close to max effort). Plyos are also good for challenging your strength since your muscles have to work hard to perform them correctly. They tap into your anaerobic system, which fuels your body during exercise that’s so intense you can’t keep it up for more than a couple minutes at a time, as SELF previously reported. That’s what makes them so tough.
Now, people may wonder if plyometrics are an isometric exercise technique. The answer? Nope. That’s because plyometrics involve quick movements and concentric (shortening) and eccentric (lengthening) muscle contractions. An isometric exercise, by contrast, involves muscles staying super still while they work. A plank, for example, is an isometric exercise.
