Explosive Plyometric Workout: How to increase Speed and Power?

Plyometrics are exercises which help athletes increase their speed, power and explosiveness.

They are usually used by highly fit individuals and are not recommended for beginners, as they require high force and can result to injuries in the event you don’t perform them correctly.

Let’s take a look at some plyometrics which will help you work on your speed and power.

The best thing about these exercises below is that you don’t need any equipment and you can even do them at home.

Workouts to increase Speed and Power

Jump Squats

Considered as one of the most common plyometrics, the jump squats require you to perform a normal squat and add an explosive element by jumping up into the air.

Make sure that you are cushioning your landing by bending your knees to avoid injuries.

Jump Lunges

To perform this exercise, you need to bend both legs 90 degrees one in front of the other before exploding up into the air by straightening both of your legs.

Land with your opposite foot in front and, again, make sure that you are cushioning your landing and use both your arms for balance.

Lateral Bounds

This time you will be working one leg at a time by bounding from side to side while making sure that all your weight is going on a single leg, engaging your hamstrings, quads and cuffs.

Your core has to be engaged as well to help you achieve balance.

Skips

To perform this exercise, make sure that you are on your toes, bouncing and driving one knee up at a time, with your opposite arm driving out in front as well.

High Knees

This is a great exercise for those who are willing to work on increasing your running speed, as you are forcing yourself to synchronise your arm and knee movement.