PLYOMETRICS

Ace these quick, powerful movements

You’re not alone if you’ve heard the word “plyometrics” being thrown around but aren’t sure what it means. To be plyometric, an exercise has to load the muscle with tension before you explode and release. Think, quickly squatting down before you jump up. Using plyometrics in your training can be a potent stimulus for improvement, as the same muscle actions are used every time you ride. Popping from berm to berm, pumping, changing line quickly and so on. If you’re new to plyos, here are three ways to correctly introduce the body to this advanced method. We’ll focus on the lower body here, but the same principles apply for the upper body. All exercises should be done in low repetitions of four to six, with plenty of rest between sets.

LANDINGS ALTITUDE

This movement teaches you about position and the posture needed to safely do higher volumes of jumps. Use a low (30 to 40cm) box, chair or bench. Step off with one leg and catch yourself in a stable and strong position on landing – like a ninja!

STAIR JUMPS

Start standing tall, then quickly bend down and load up those legs, exploding by pushing the loor away. Jump to a step in front of you, again aiming to land like a ninja. Once you’ve increased the number of steps you can jump in one go, start adding in consecutive jumps, bounding up two or three sets of steps at a time.

BOX JUMPS

Pick a box height that allows you to land with your hip angle nice and open – no knees to chest, please. Mix up your take-off strategy per set, using a pre-load or taking off without a dip down. Once comfortable landing on two feet, try landing safely on one.