Read before you leap

What is a plyometric movement or exercise?

Plyometric exercises, which basically are multiple variations of jumping, are designed to promote explosiveness and power. To use plyometrics safely and effectively in training, you must already have mastered good body control and awareness. For safety, every move should allow for “soft,” or bent knee, landing.

To avoid injury, don’t overuse plyometric exercises. Our bodies need recovery time, so shoot for no more than two or three times per week, with at least one day’s rest between sessions. Beginners should start with no more than 20 to 25 jumps for each session.

Here are a few examples:

Straight-up jump: Jump straight up and land softly, with a toe-to-heel absorption of weight and with knees bent. Recoil quickly to take the next jump. Do five jumps

Single-leg jump: Same as above, but on a single leg. Hold the landing for at least five seconds. Do five jumps on each leg.

Long-stride drill: Stride forward with explosive steps for six paces, then hold a two-footed landing with knees bent for five seconds. Do two or three times.

360 jump drill: Take two consecutive jumps along a straight line, turn 90 degrees, jump twice to the side, turn 90 degrees and jump twice backward, turn and jump twice to the other side. Do two revolutions.

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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions by e-mail to: stephoakes@aol.com. She cannot respond to every query.