Plyometric exercises: How these fast-paced muscle contractions build strength

If you’ve ever seen people at the gym or the park jumping, hopping or hurling weighted balls to the ground, chances are they were doing plyometric exercises.

Examples include:

• box jumps, where you repeatedly leap quickly on and off a box

• lateral skater hops, where you bound from side to side like a speeding ice skater

• rapidly throwing a heavy medicine ball against a wall, or to the ground

• single leg hops, which may involve hopping on the spot or through an obstacle course

• squat jumps, where you repeatedly squat and then launch yourself into the air.

There are many more examples of plyometric exercises.

What ties all these moves together is that they use what’s known as the “stretch shortening cycle”. This is where your muscles rapidly stretch and then contract.

Potential benefits

Research shows incorporating plyometric exercise into your routine can help you:

• jump higher

• sprint faster

• reduce the chances of getting a serious sporting injuries such as anterior cruciate ligament (ACL) tears

• build muscle strength

• improve bone mineral density (especially when combined with resistance training such as weight lifting), which is particularly important for women and older people at risk of falls.

Studies have found plyometric exercises can help:

• older people who want to retain and build muscle strength, boost bone health, improve posture and reduce the risk of falls

• adolescent athletes who want to build the explosive strength needed to...

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