How to Warm Up for Plyometric Training

In order for a modern combustion engine to start up, it relies on fuel ejectors to prime the engine with gasoline for ignition. A proper warm-up works the same way, elevating body temperature and increasing heart rate and blood flow to the joints and working muscles, which helps prime the body and prevent injury. According to "The Journal of Strength and Conditioning," dynamic stretching before training helps improve power, speed, agility, endurance, flexibility and strength. If you want to do plyometrics or other strenuous activity, you should perform a proper warm-up.

Things You'll Need

  • Foam roller (1-3 inches in diameter) or massage stick
  • Jump rope
  • Medicine ball (3-12 lb.)
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Instructions

    • 1

      Start your warm-up using a self myofacial release technique for five minutes. A high-density foam roller or a semi-rigid massage stick can help relax your muscles. This will increase the flow of nutrient-rich blood by releasing trigger points within the muscle and can temporarily reduce muscle soreness and tightness. Try to balance yourself and roll on the foam roller, or apply pressure using the stick on your muscles, starting with your upper back and going down to your calves.

    • 2
      Try jumping single foot or marching a distance while swinging the rope overhead.

      Perform thermogenic exercises for about two to three minutes. The goal in this stage of the warm-up is to elevate your core body temperature and increase your heart rate to a level where you begin to perspire. These exercises can be jumping jacks, split jacks or jump roping.

    • 3

      Perform general movements for one to two minutes to lower your heart rate back down. These activities are intended to gently take your joints through their full range of motion and increase blood flow to your working muscles and joints. Gently roll your neck around in circles and perform arm circles and trunk twists, and/or trunk flexion and extension; use a medicine ball if possible.

    • 4

      Perform exercises that isolate large muscle groups. These movements do not take more than one or two minutes; they are used to stimulate specific muscles that play a role in posture, stability and force application. You want to perform these exercises after your core temperature has risen. Perform lunges, stepping either forward, backward or laterally. Try some squats. Use a medicine ball if possible throughout this part of the warm-up.

    • 5

      Do mobility exercises to get moving. For one to two minutes, perform an activity that takes your joints through a specific range of motion over a prescribed distance. These exercises are designed to reinforce athletic movement and increase joint flexibility. Try skipping; take a step and then hop, and exaggerate driving your knee down and arm swing. Alternate versions include power skips, which emphasize height or distance during each step.

    • 6
      Perform donkey kicks using a single foot to enhance effectiveness.

      Do dynamic movements for one to two minutes. These are activities that take your joints through an explosive or rapid range of motion and generally do not involve traveling over a distance. Try performing exercises such as double-leg tuck jumps or donkey kicks. Double-leg tuck jumps require you to jump while raising both knees toward your chest. To perform donkey kicks, place your hands on the floor and explosively flex your knees to try to get your heels to touch your glutes.

    • 7

      Do 10-yard sprints of increasing speed to finish your warm-up. Sprint back and jog backward, gradually accelerating each bout and trying to achieve maximum velocity. Emphasize keeping your body at a 45-degree angle, lifting your knees and driving your feet down to maximize acceleration.