How to Do Low Intensity Plyometrics

Plyometrics is an exercise that includes jumping drills two to three times a week to build strength and power. Low intensity plyometrics helps athletes condition their bodies without the undue strain of medium or high plyometrics.

Instructions

  1. Plyometric Squat Jumps

    • 1

      Assume a squat stance with your hands behind your head and fingers interlocked.

    • 2

      Visualize your body exploding vertically up in the air.

    • 3

      Explode your body upward as if jumping into the air.

    • 4

      Land on your feet and instantly repeat the same explosion nine more times.

    Plyometric Split Squat Jump

    • 5

      Get in a lunge stance with your arms down at your side while steadying your body on the toes of your back foot and front-lunged foot.

    • 6

      Jump, as if exploding, upward using your front lunging leg.

    • 7

      Close your legs slightly while in the air.

    • 8

      Land on the ground in your lunge stance and instantaneously repeat the exercise nine times more.

    • 9

      Perform the exercise at least 10 times on each leg for the best physical fitness results.

    Plyometric Sit-Ups

    • 10

      Find a partner to do this exercise with you as a turnabout.

    • 11

      Lie on your back with your legs somewhat bent, almost perpendicular to the ground.

    • 12

      Ask your partner to push your legs downward while you apply resistance.

    • 13

      Bring your legs quickly back to the original position.

    • 14

      Repeat this exercise 10 times for excellent fitness.