As creatures of habit, our workouts can sometimes suffer from our love of the comfort zone. If every time you go to the gym you do 20 minutes on the cross-trainer’s random programme or you regularly run the same route in your local park it might not just be your mind that becomes bored.

If you repeatedly exercise in the same way, at the same intensity your muscles switch to auto pilot. Unfortunately, then, the principle of diminishing returns will apply and you end up getting fewer results from your efforts.

By changing the type of exercise as well as the intensity, your fitness will progress faster and you will burn more calories. So get ready to jump-start your routine with a heart-thumping, calorie–pumping plyometric work out that is guaranteed to improve your performance on the field of play, whatever your chosen sport.

Also known as jump training, plyometrics involve stretching the muscles prior to contracting them. This type of training, when used safely and effectively, strengthens muscles and decreases impact forces on the joints. Plyometrics mimic the motions used in sports such as skiing, tennis and volleyball. If you enjoy dodging moguls, chasing down ground strokes or charging the net, plyometrics might be an appropriate training option as these exercises are designed to increase muscular power and explosiveness. As this type of training is so intensive, it results in high calorie expenditure and is also valuable in weight management.

The Eastern Europeans first used Plyometrics in the 1970’s to develop greater strength and power in their Olympic athletes. They based their programmes on scientific evidence proving that stretching muscles prior to contracting them recruits the stretch reflex of muscle to enhance the power of the second jump. This pre-stretching of muscles occurs when you perform jumps one after the other. For example, when you land from a jump the quadriceps muscles at the front of your thigh stretch, as your knee bends and then quickly contract with the next leap. This pre-stretch enhances the power of the second jump.

A safe and effective plyometric programme stresses quality, not quantity of jumps. Safe landing techniques, such as landing from toe to heel from a vertical jump and using the entire foot as a rocker to dissipate landing forces over a greater surface area, are important to reduce impact forces. In addition, visualisation cues, such as picturing yourself landing as light as a feather and recoiling like a spring after impact promote low-impact landings. When landing, avoid excessive side-to-side motion at the knee. Landing forces can be absorbed through the knee musculature (quadriceps, hamstrings, and gastrocnemius or calf muscle) more effectively when the knee is bending primarily in only one plane of motion.

In addition to jumping-based drills, used to develop power in the legs, you can use explosive exercises to target the upper body also.

LOWER BODY

Squat jumps
Stand with feet shoulder width apart, trunk flexed forward slightly with back in a neutral position. Arms should be in the ready position with elbows flexed at approximately 90˚. Lower your body to a point where your thighs are parallel to the floor and immediately explode upwards vertically and drive your arms up. Do not hold a squat position before jumping up. Keep the time between dipping down and jumping up to minimum. Land on both feet, with your weight evenly distributed.
Progression – Jump up onto a step, landing softly on both feet. Walk down and repeat, do not jump down as this carries a significant injury risk.

Power Lunge
Assume lunge position, one foot about a stride length in front of the other, rear foot resting on the ball. Your feet should be apart not on a tight rope for better balance. Head is lifted and back is braced in a neutral position, by pulling your abdominals in tight. Lower the body by bending at the hips and knees until your front thigh is parallel to floor then immediately explode vertically. Switch feet in the air so that the back foot lands forward and vice versa.
Progression – Change direction in the air, by 90 degrees so working your way around an imaginary clock-face, starting at 12 and landing at 3,6, 9. Remember to also travel anti-clockwise for balance.

Lateral Jump
In this exercise, you’ll jump back and forth laterally over a line. Start on the right of the line, standing in an athletic position with your knees bent, leaning forward slightly at the hips, on the balls of your feet. Jump off both feet pulling your knees up towards your chest landing in a balance position on the left side of the line. Quickly absorb the landing by bending your knees and softening, then explode back over the line, landing back on the right side where you started.
Progression – Add a small hurdle, increasing the jump height and therefore the intensity.

Lateral power lunge
Stand with your right foot on the floor adjacent to a step and your left foot on top. Push off the step or bench using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height. Land with the right foot on the step or bench and left foot on the ground to the other side of the step, immediately bending at the knees to absorb the impact. Repeat from this side.
Progression – Increase the distance travelled laterally by turning the step so your leap must traverse the length of the step rather than across the width.

UPPER BODY

Power Push-up
Start in a regular press-up position with your hands placed slightly wider than shoulder-width apart, knees resting on the floor. Descend towards the floor, and then press forcefully upward with your arms just before your body touches the ground. Continue driving up from the floor until your hands leave the ground and your upper body is airborne. Cushion the landing by bending your elbows and descend again, then quickly press up again to begin the next repetition.
Progression – Only when you are confident you have correct form, move on to a full press-up position, with just the feet resting on the floor.

Lateral pass
Stand approximately 1 meter from a wall with feet apart, place left foot a short distance in front of the right foot. Hold a weighted ball down in front of you, with both hands, arms slightly bent. Swing the ball over to the right hip and forcefully underhand toss it across your body to the wall. Keep your stomach drawn in to maximise proper usage of the core muscles, so protecting the lower spine. Catch the ball on the bounce from the wall and repeat. Don’t forget to change sides.
Progression – Start by standing a little further away from the wall.

Ball Press
Lie on your back on a mat, with feet flat and knees bent in a position that leaves your lower back feeling comfortable. Now brace this position by contracting through the oblique muscles at the waist and lifting the pelvic floor. Hold a weighted ball, just above the chest, in both hands. Extend the arms, pushing the ball directly up towards the ceiling in a powerful motion. On catching the ball, immediately lower it to the chest to begin the next repetition.
Progression – Once you are comfortable with the technique, try a heavier ball.

GUIDELINES

Unlike the traditional body sculpting workouts that focus on slow, controlled isolation exercises, plyometrics centre on more explosive, full-body movements that are great for burning huge amounts of calories as well as toning all the major muscles in the body, including the deeper core muscles.

Aim for 12 repetitions of each of the exercises, resting for around 30 seconds between different exercises.

Do not perform this workout on consecutive days as the muscles will need time to recover and refuel.

The keys to plyometrics are explosive movements that end in cushioned landings. Therefore, concentration is needed throughout the whole exercise, not simply the primary or pushing phase but also particularly the recoil.

The plan is laid out specifically to accommodate the most taxing exercises first of all, when you have the most energy and then becoming less demanding as you gradually tire. For this reason it’s important to adhere to the order of exercises, as attempting a tough combination of upper and lower body at the end of your workout may increase your risk of injury.

Always warm-up first with some gentle movements to mobilise the joints and begin to increase the body’s core temperature. Try marching on the spot building to a jog, toe points increasing to knee lifts and small wrist rotations growing to full arm circles.

Suitable footwear, with good cushioning and lateral support, is strongly advised. Remember the focus is on quality not quantity to so only use the target/repetitions as a guideline.

Concentrate on soft landings by flexing joints. As a rule of thumb, the quieter you are, the better your technique, so the better your results will be.

Do not perform this workout on consecutive days as the muscles will need time to recover from the powerful exertions, during which time they will begin to change shape.

Ensure you are well hydrated before and during the workout.

Dean has previously written articles for the likes of The Times, FHM, GQ and Men’s Health and been employed as a consultant to Nike, David Lloyd Leisure and Reebok. Dean is now based at award-winning Ragdale Hall spa. For more information, please visit www.deanhodgkin.com