6-Min Plyometrics Add-On | Power & Athleticism

LIFT Series Playlist:    • L I F T | Full Body Series | Track Strengt...   This short plyometric workout is designed to help you build power, improve athleticism, and strengthen your joints by teaching your body how to produce and absorb force safely. Plyometrics are not just about jumping — they are about landing safely, stabilizing, and controlling movement before progressing to more powerful, continuous jumps. FORMAT For each exercise: • 30 seconds Jump with Stabilization • 15 seconds Rest • 20 seconds Jump to Tempo • 30 seconds Rest 4 exercises total About 6 minutes IMPORTANT! First, practice stabilizing your landing. If you can land quietly and with control, progress to tempo jumps. If stabilization is challenging, repeat the stabilization version instead of tempo. EXERCISES 1. Squat Jump → Stabilize → Progress to Tempo 2. Lateral Squat Jump → Stabilize → Progress to Tempo 3. Pike Jump → Stabilize → Progress to Tempo 4. Rotational Squat Jump → Stabilize → Progress to Tempo WHY PLYOMETRICS? Plyometric training helps: • Improve power and explosiveness • Improve balance and coordination • Strengthen joints, tendons, and connective tissue • Improve bone density • Improve reaction time and athleticism • Help maintain fast-twitch muscle fibers as we age • The stabilization portion is important because it teaches your body how to absorb force safely, which helps protect your knees, hips, and ankles. TIPS • Land soft and quiet • Knees track over toes when landing • Sit back into hips when landing • Stabilize before the next jump • Quality is more important than speed