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Plyo-Camp
By Christina | April 30, 2008
Huh? Admittedly I just made this name up but I like it, could be catchy. Plyo-Camp. Think plyometric exercises for an hour in an outdoor boot camp setting. Here is what I think would make for a great series of exercises which will surely leave your campers gasping:
All you need is a step bench or a low workout bench and a stopwatch to time 45 seconds to 60 seconds per exercise (be careful and check with your doctor before starting an exercise program)
- Squat jumps (low intensity) - Stand with your feet shoulder distance apart, torso flexed forward slightly. Lower your body so that your thighs are parallel to the ground and immediately explode upwards vertically and drive arms up. Keep the time between dipping down and jumping up to a minimum. Land on both feet and rest for just 1-2 seconds and repeat. Be sure to place your feet completely flat to the floor each time you land.
- Jump onto box - Set up as you did the previous exercise but land onto your step bench. Repeat.
- Lateral Hops onto bench - Same as above except you stand parallel to your bench and hop sideways.
- Lunge Hops (moderate intensity) - Stand with legs in lunge position, lower down into a deeper bend and spring upwards as you switch lead legs and land with bent knees. Repeat.
- Tuck jumps - Standing with feet hip distance apart bend your knees and jump vertically bringing your knees into chest (or as high as you can)
- Bounding - This looks like a slow motion run. Really push off the leg and swing the arms so you get as high into the air and as far as you can with each hop.
- Zig zag hops (high intensity) - Find a line, real or imaginary, and hop forwards as well as across for 45 to 60 seconds without stopping
Have fun!
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November 5th, 2010 at 6:58 am
I tried doing some of the workouts listed above. Of course I also tried my favorite workout, the box jump. I see a lot of improvements with my leg muscle when I did this lower body plyometric exercise.