March 2024 - Rausch Physical Therapy & Sports Performance

These dynamic exercises harness the power of explosive jumps and bodyweight movements to skyrocket your fitness in no time. But hold on, don’t let the word “explosive” intimidate you! This post is your beginner-friendly guide to unlocking the benefits of plyometrics with 3 easy-to-learn moves.

What are plyometrics?

Plyometric training involves short, intense bursts of activity that target fast-twitch muscle fibers in the lower body. These fibers help generate explosive power that increases speed and jumping height.

“Plyometrics are used by competitive athletes who rely on quick, powerful movements, like those in basketball, volleyball, baseball, tennis, and track and field,” says Thomas Newman, lead performance specialist with Harvard-affiliated Mass General Brigham Center for Sports Performance and Research. Plyometrics also can help improve coordination, agility, and flexibility, and offer an excellent heart-pumping workout.

Who can safely try plyometrics?

There are many kinds of plyometric exercises. Most people are familiar with gym plyometrics where people jump onto the top of boxes or over hurdles.

But these are advanced moves and should only be attempted with the assistance of a trainer once you have developed some skills and muscle strength.

Keep in mind that even the beginner plyometrics described in this post can be challenging. If you have had any joint issues, especially in your knees, back, or hips, or any trouble with balance, check with your doctor before doing any plyometric training.

How to maximize effort while minimizing the risk of injury

Choose a surface with some give. A thick, firm mat (not a thin yoga mat); a well-padded, carpeted wood floor; or grass or dirt outside are good choices that absorb some of the impact as you land. Do not jump on tile, concrete, or asphalt surfaces.
Aim for just a few inches off the floor to start. The higher you jump, the greater your impact on landing.
Bend your legs when you land. Don’t lock your knees.
Land softly, and avoid landing only on your heels or the balls of your feet.

Three simple plyometric exercises

Here are three beginner-level exercises to jump-start your plyometric training. (Humming the bionic man sound is optional.)

Side jumps

Stand tall with your feet together. Shift your weight onto your right foot and leap as far as possible to your left, landing with your left foot followed by your right one. Repeat, hopping to your right. That’s one rep.

You can hold your arms in front of you or let them swing naturally.
Try not to hunch or round your shoulders forward as you jump.
To make this exercise easier, hop a shorter distance to the side and stay closer to the floor.

Do five to 15 reps to complete one set. Do one to three sets, resting between each set.

Jump rope

Jumping rope is an effective plyometric exercise because it emphasizes short, quick ground contact time. It also measures the coordination and repeated jump height as you clear the rope.

Begin with two minutes of jumping rope, then increase the time or add extra sets.
Break it up into 10- to 30-second segments if two minutes is too difficult.
If your feet get tangled, pause until you regain your balance, and then continue.

An easier option is to go through the motions of jumping rope but without the rope.

Forward hops

Stand tall with your feet together. Bend your knees and jump forward one to two feet. Turn your body around and jump back to the starting position to complete one rep.

Let your arms swing naturally during the hop.
To make this exercise easier, hop a shorter distance and stay closer to the floor.
If you want more of a challenge, hop farther and higher. As this becomes easier to do, try hopping over small hurdles. Begin with something like a stick and then increase the height, such as with books of various thicknesses.

Do five to 10 hops to complete one set. Do one to three sets, resting between each set.

Unlock the benefits of plyometrics safely and effectively with expert physical therapy designed for athletes! Contact us today at 949-276-5401. You can follow us on TikTok and Instagram for more inspiration and tips.

Reference: [https://www.health.harvard.edu/blog/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960]

We’ve all been there: feeling defeated after a workout, wondering why the results aren’t matching the effort. Maybe you’re pushing too hard, neglecting certain muscle groups, or even falling victim to some fitness myths. The good news? You’re not alone! Here’s the thing: even the most dedicated gym rats make mistakes. Together, we can unpack the “why” behind these mistakes and, most importantly, share tips on how to fix them.

Exercising is one of the best things you can do for your health, and you deserve an enthusiastic pat on the back for any amount of physical activity you’re doing. But if you’re performing your exercises the wrong way, you could be hurting, not helping your body.

One of the biggest exercise errors is using improper technique. You risk back injury if you arch your back while doing planks or push-ups, and knee injury if you bend too deeply in a lunge or squat (see “Move of the month”).

Another mistake is doing the wrong exercise. For instance, running when you have severe back or knee arthritis puts too much pressure on the joint.

But those are just a few exercise no-nos. Consider the following, and see if you need to take steps to fix them.

Skipping the warm-up

You need to warm up your muscles so they’re more flexible before you put them to work, especially when you get older. “An older person has less flexible muscles and tendons. Muscles can tear easily because they have less water content, and they’re brittle and less elastic,” says Clare Safran-Norton, clinical supervisor of rehabilitation services at Harvard-affiliated Brigham and Women’s Hospital.

Fix it: Warm up your muscles before exercising with a few minutes of repetitive motion such as marching in place or doing arm circles. That gets blood, heat, and oxygen to the muscles and makes them amenable to change.

Being inconsistent

An occasional or weekend workout is less effective than more frequent activity, and cramming a week’s exercise into a single session increases the risk for injury.

Fix it: For most people, the weekly goal should be 150 minutes of moderate-intensity exercise (that gets your heart and lungs pumping) and strength training at least twice per week. That could consist of shorter aerobic workouts (at least 20 minutes) each day or longer workouts (at least 50 minutes) three times per week.

Lifting too much weight

Lifting too much weight — especially lifting too much too soon, if you’re just starting to get back into a routine — can lead to muscle tears.

Fix it: Use lighter weights and lift them more times. “Do two or three sets of 20 lifts using 2-pound weights instead of one set of five or 10 with a 5-pound weight,” Safran-Norton says.

Not resting muscle groups

Working the same muscle groups every day can cause injury. Muscles need at least 48 hours after a strength workout to recover and rebuild.

Fix it: Alternate which muscle groups you work from day to day, such as arms and shoulders on Tuesdays and Thursdays, but not Mondays or Wednesdays.

Improper hydration

Fluids help cushion your joints and stabilize blood pressure and heart rate. Exercising causes you to lose water and electrolytes (sodium, potassium) when you sweat, and it also causes lactic acid to build up in your muscles (which can lead to muscle cramps).

Fix it: Healthy people need six to eight cups of fluid per day, and more if they’re exercising. “Some people do well with water; others do well with a sports drink to replace electrolytes,” Safran-Norton says.

Poor posture

Exercising with slouched posture and rounded shoulders puts you at risk for back and shoulder injury (such as a rotator cuff tear).

Fix it: Keep your shoulders down and back, keep your back straight, and work with a physical therapist to correct poor posture.

Struggling with form and avoiding injuries? Let’s fix those pesky workout mistakes for good! Learn from them and work smarter with our expert PT guidance. Contact us today at 949-276-5401. For more tips, follow us on Instagram.

Reference: [https://www.health.harvard.edu/staying-healthy/stop-making-these-common-workout-mistakes]

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Month: March 2024

Boost your fitness with 3 beginner-friendly plyometric moves!