An extensive plyometric cardio circuit is not recommended unless a proper warm up routine is complete. Before starting any for a plyometric drills you need to ensure proper warm up procedures.
On this page you'll learn about some very good plyometric warm up routines that are used daily by athletes in all types of sports. The fact that everyone involved in all types of fitness training programs know that they need to warm-up before their training session starts, very few do it.
Warming up your muscles before starting any plyometric cardio circuit will not only help to "wake-up" your muscle fibers for better results, but will also help to prevent injuries to your joints and muscles.
Unlike athletes, most recreational fitness trainers hardly ever warm up ahead of starting their fitness training program.
Almost any warm-up drill will raise your body temperature, which will reduce muscle and connective tissue damage.
Warming up the muscles you're going to be using in your plyometric cardio circuit before starting even the first of your drills will improve the blood flow to your muscles improving performance.
Research has also shown that specific warm up drills done prior to your workout will increase the speed of nerve impulses to your muscle cells thereby improving the reaction time in your muscles. This is a very important area of athletic performance.
It's this reason why all pro sports athletes warm up much longer than others before their fitness training starts. Athletes are well aware of the many benefits of warming up before starting their plyometric cardio circuit.
Warm ups don't have to be difficult, in fact pre fitness training warm-ups are very simple and quick to do. There isn't much of a different between regular fitness training warm-ups and warm-ups for a plyometric cardio circuit.
Start by exercising slow and at a low intensity for about 5 minutes or so. You don't have to be sweating during this time. After the first 5 minutes you can start stretching your muscles (the ones that you will be using – don't waste time stretching muscles that you won't be working).
Stretches at the beginning of your plyometric drills should only last 15-30 seconds per stretch with no bouncing.
Doing any type of light calisthenics or aerobic activity are good ways to warm up your muscles before staring. Easy warm up exercises like this will help your reduce the tightness in your muscle fibers which can prevent your body from producing the power it needs for strenuous activity and the efficiency of your mechanical ability.
Warming up ahead of your training program will help you to sweat once your main plyometric cardio circuit starts. Sweating of course helps evaporation resulting in the amount of heat stored by your body to decrease. This prevents your body temperature from reaching dangerous high levels.
Warm ups will get both your muscular and cardiovascular systems prepared for the very strenuous activities that you are about to do.
Since all forms of plyometric training use explosive motion a proper
warm up and a proper cool down are crucial to your success and how
effective your plyometrics will be. Without proper warm up routines
before starting your plyometric exercises, the possibility of muscle or
joint problems exist. With any fitness training injury your physical and
athletic performance will suffer.
Plyometric training warm up drills need to focus on your balance, posture, stability, and flexibility of your body. Warm ups need to include general activities, dynamic flexibility exercises and a slightly more intense drill that will mimic your sports specific movements.
Your goal during the warm up routine is to ensure your core muscles are ready for the stress that's about to happen to them.
Warm up drills won't increase your bodys core temperature but it will help "wake up" your nerves, improve joint range of motion, properly prepare your muscle fibers and muscle groups elasticity and improve reaction time. Once you do light warm ups you can do some light stretching exercises.
Some of the plyometric cardio circuit exercises used for warming up your joints and muscles will indeed copy your sport specific movements they aren't classified as plyometric drills or plyometric exercises themselves.
A warm up plyometric cardio circuit can also be viewed as a way to improve your athletic skills. These plyometric drills use specific motor patterns that are performed over a distance of anywhere from ten to twenty meters with adequate recovery times.
The following plyometric cardio circuit for warming up your muscles are the same ones used by athletes in most sports.
You can use this type of warm up exercise in a number of different ways if it's speed you are looking to improve on. This would include jogging on your toes and not letting your heals touch the ground.
Also, jogging with reduced flexing at the knees will prepare your muscles and joints for intense plyometric drills that put maximal force and effort on them.
Adding marching to your plyometric cardio circuit help to replicate running movements. These exercises divide your running action into specific areas. It allows your personal trainer or coach to correct any problems in your range of motion, posture, foot placement, joint angles, and other areas.
Most athletes tend to neglect this part of their training or simply don't know about it, so it's a good idea to incorporate this type of exercise into your fitness training.
Skipping exercises help to include stricter types of what are known as reciprocal motions. Since you have to concentrate on the jumping, landing and arm movements it makes this type of exercise a very good option for warming up your joints and muscles for the more stressful plyometric exercises.
Like regular fitness training lunges, using lunges for warm-ups give you a number of different options. You can do them as follows:
Lunges are extremely good in improving strength in your quads, glutes, hip flexors, etc.
This type of warm up drills or exercise will involve directional changes and hip movements. Some of the more commonly used exercises with this method include: multi-directional side shuffles, drop steps, shuttle drills, etc.
The above mentioned plyometric exercises are used by most athletes but there are others you can try as well that can be more sport specific.
These can be used for proper foot placement and hip rotation. You keep your upper body in a stationary position as you move sideways down a line. Your feet will rapidly change from a crossover stance to a reversed one.
Performing this type of exercise will help in hamstring and hip development and performance. Backwards running drills give you the opportunity to develop the strength needed for the force of running forwards.
There are other warm ups you can use before starting your main plyometric drills, the ones we've just reviewed are the more effective and common ones used.
If you avoid warming up your muscles and your joints before starting your plyometric cardio circuit you can seriously hurt yourself. So use the drills here to help you get a jump on improved performance.