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Build up to a bigger jump with these baby jumps—also known as jump lunges. “Jumping—whether you’re doing high knees or jumping rope—helps increase the elasticity and resiliency of lower ...
A box jump being performed in a gym. Plyometrics are a basic and effective power training exercise which require little or no equipment. Jumping with the addition of weights, such as dumbbells or a trap bar, can lead to an even greater ability to perform powerfully.
Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping. [1]
In this way, the plyometric exercise can be performed more powerfully. For instance, an athlete may jump higher after they have completed a back squat at 90% maximal lift, had a rest for 3–12 minutes, and then jumped; as opposed to only jumping, where they would not get this improvement.
Day 22-28: Repeat Week 3 workouts, but add one additional set to each exercise and increase weights if possible. Day 29: Full-body Blast. Warm-up: 5 minutes of light cardio and dynamic mobility
This stationary object can also be adjusted, to be raised higher or lower. The gymnast begins the 70–90 seconds exercise by mounting the beam by either a vault or a jump. The event requires balance, flexibility, grace, poise, and strength.
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