Might As Well Jump – Oxygen Magazine

The aim of plyometrics is to generate the strongest contraction possible in the shortest amount of time — like stretching and shooting a rubber band across the room. “Plyometrics are used to develop and enhance explosiveness in athletes to improve sport-specific skills and performance,” explains Jim Smith, CSCS, and owner of Diesel Strength & Conditioning in Elmira, N.Y. They also burn a ton of fat by forcing your body out of its comfort zone, creating a metabolic disturbance and asking your muscles to react differently than they would during a typical cardio or weight-training session.

Do this workout once or twice a week, leaving at least two full days in between. You also can cycle one of these moves per week into your leg-training plan to put a little kick in your routine.

Workout Guidelines:

  • Start with a dynamic warm-up such as arm swings, squats and jumping jacks.
  • Practice each move slowly to get the mechanics down before going all out.
  • Do all reps for each exercise in a row with no rest in between.
  • Go all out, going as hard, fast and high as you can for each rep.
  • Always land softly, absorbing the impact with your muscles, not your joints.
  • Cool down for five to 10 minutes with some light cardio, and finish up with static or dynamic stretching.

Your Sky-High Plyo Plan

Follow the reps, rest periods and circuits for your level as shown.








Up to 15

Rest Between Exercises

15 seconds

10–15 seconds

10–15 seconds

Number of Circuits




Rest Between Circuits


3 minutes

3 minutes

One-Legged Forward Hop


Targets: quads, glutes, hamstrings, calves

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