Have you ever heard about the Plyometrics system and how many people have used it to lose weight and get in shape? If you haven’t had a chance to try it, today is a good day to try it out. Even though Plyometrics is used by pro athletes to increase their muscles and strength, it is also known for reducing fat and get lean.

The maximum potential that you can force your muscles to grow quickly is through a quick, intense workout. It about muscle contraction which gives it the explosive power many athletes long for. Also, by doing these intense workout, your body burns fat and calories like crazy…which is a great way to start.

Here a some tips for plyometrics exercises:

1. The Drop Jumping – Stand on a platform such as stairs, chair, or anything about 20 – 30 inches higher than ground. Drop yourself to the ground and then explode upward. This motion gives your muscles the ability to contract and stretch faster than usual. Try to stay as little time as possible on the floor; once your feet hit the floor, jump up immediately.

2. Bounding and Hurdling – This Plyometrics exercise use some obstacles, strides or hurdles in your running or jumping workout. Usually a 2-legs jump can add extra miles to your muscle growth and fat loss, but 1-leg bounding is also great for putting more pressure on your muscles. If possible, try leaping up the stairs with 2 legs or you can just simply do some rounds with the jumping jacks.

3. Medicine Ball – medicine ball is a new exciting solution for our workout programs because it add tension and strength to the upper body muscles.

There are many ways you can try with the medicine ball:
_Do sit ups with a partner standing at the end of your legs. Your legs should be bended. Once you sit up, catch the ball that your partner will throw at you, lay back, explode up and throw the ball back to your partner. Repeat this 15-20 times.
_Lay straight with your back on the floor. Have a partner standing over your head (on the floor or on a higher platform). You partner will drop the medicine ball to your chest, you catch it and throw it back to him while still laying on the floor. You should have minimal time contact with the ball when it is dropped at you.
_If you don’t have a partner, you can still do it just like option 2 but instead having someone to drop the ball, you will just throw the ball up, clap your hands, catch the ball, immediately throw it up and repeat this process 15-25 times.
Choose your medicine ball wisely for these types of Plyometrics exercises. Go with lighter ball and work your way up. Injury is a pain in the butt.

4. Forward Jumps – Stand on the grow, jump forward 2-3 feet and keep hopping for about 10-20 yards. You can make a combination with 10 push ups every 10 hops to increase the whole body contraction and intensity.

For explosive sports such as football, basketball, or volleyball which require muscle toughness or higher jumps, Plyometrics is one of the best exercises that you can do. It can add quickness, power, and endurance to your muscles as well. Many basketball players both amateurs and pro learn how to dunk a basketball using this technique.

Learn how to jump higher in sport here.