Limit plyometrics to one to two times per week.вЂњWhenever IвЂ™m teaching anybody plyometrics, I start off with simple moves, and I focus on landing first,вЂќ Accetta says. вЂњThey get too confident too quickly and donвЂ™t focus on the fundamentals of the movement, but rather just try to copy what they see.вЂќД«elow, Accetta shares a plan for plyometrics beginners to reap all the benefits of this type of training while avoiding the pitfalls. вЂњRather than taking the time to learn the movements, because it looks relatively easy, people just jump right in, but thatвЂ™s what leads to injuries,вЂќ Accetta says. ItвЂ™s also useful in basketball, football-all the sports where you need to do something quick and powerful in a short period of time.вЂќД«ut jumping in with both feet (or even one foot) can lead to injury if plyometric exercises arenвЂ™t done properly from the beginning. вЂњIf youвЂ™re a runner trying to pick up your mile time, plyometrics can help.

вЂњYou may not think golf or tennis as an explosive sport, but swinging that club or racket and trying to get maximal force onto the ball is an explosive movement,вЂќ Accetta says. It can also have benefits for athletes in a wide variety of sports. вЂњPeople see others trying it on Instagram or in the gym and think, that person looks like theyвЂ™re working hard, I want to try it too.вЂќ вЂњThere are a lot of benefits to adding plyometric moves to your workouts, including improved strength, explosiveness, speed, agility and power,вЂќ says Matthew Accetta, an exercise physiologist at HSS.

Though high-level athletes have long trained this way, plyometric exercises have caught on with the more casual fitness enthusiast in recent years. But plyometrics actually applies to any exercise or activity that is short, fast and explosive, allowing you to generate maximum force in the muscle in the shortest period of time. If youвЂ™ve heard the term before, itвЂ™s likely been associated with jumping movements like box jumps.

All types of guns images