You can jump to conclusions, jump to the rhythm, jump on it, jump for joy, you can even jump the gun. With all this jumping around everyone seems to be doing, it seems one of the best jumps you may be missing is the jump into plyometric training. Plyometric exercises are used to train for a wide range of sports to help athletes reach peak physical condition by improving their strength and power. Sometimes referred to as “jump training,” plyometric exercises are big, explosive movements. Every action is done with the intent to have a muscle reach full movement as quickly as possible. The first time you try plyometric drills you may feel as agile as an elephant jumping rope, but in time you will get the hang of it and become lighter on your feet, more comfortable with the movements and precise in your execution. So let’s say you have a goal to jump higher, because you never know when you may feel the urge to slam dunk something on your way to work (a wad of paper into something taller than the trash can). Whatever your reason, here is a simple but effective drill to improve your vertical jump: Wall jumps? Reach your arm over your head and mark a target on a wall that is a little higher that your extended arm. Stand in front of the wall with your feet about shoulder-with apart. Then start jumping and consistently reach for the target with alternating hands and try to reach the target on every jump. Time on the ground should be minimal and each jump should be as high as the one before.??Let’s assume your next goal is to improve your running speed (since it’s quite possible person A in your life recently found out about person B in your life and now you might need to run for your life!). Plyometric training can help you here, too. Runners are always trying to get faster. Whether you’re a sprinter or a marathoner, plyometric exercises are beneficial to your training because of the running-specific nature of the exercises. Here is a simple but powerful exercise to help increase your running speed: Split-squat jump Stand with your feet staggered about 18 to 24 inches apart. Jump up and while in the air quickly switch legs forward and backward. Land and absorb the impact softly by bending both legs until the back knee is about an inch from the ground. Keep your chest up and maintain good posture throughout. The front knee shouldn’t move too far past the toes. If you don’t jump, don’t run, what do you do? Let’s suppose you’re a fighter, not a lover. Anyone who participates in martial arts training can attest that speed and power are crucial to the discipline. Lightening speed punches and bone-crushing kicks can put you in the victor’s circle. You have to practice the techniques over and over and visualize the speed you need. Like a snake on its prey, the punch has to be overwhelming when you strike. Preparing your upper body with plyometric exercises is one way to prepare for your match. Here’s a simple twist on a basic exercise to help you do that: Drop push-ups Assume a position upright but on your knees with both arms at chest level slightly more than shoulder width apart bent at 90 degrees. Drop to your hands without hesitation and forcefully contract when the hands touch the floor as to limit the amount of arm bend. You want to spend as little time on the ground as possible. The higher the “drop” the more force is absorbed, thus the more power potential to develop. Although all of these are effective and somewhat simple exercises, you shouldn’t start plyometric training unless you are already pretty well-conditioned, or you risk injury. The exercises are powerful and take a good base of strength to perform. There is a tremendous amount of force generated with plyometric movements, so it is important to develop a safe landing technique. Most importantly, get with someone who knows what they are doing to learn how to properly do the exercises. You can jump on the phone and call a personal trainer or jump on-line and research the topic further. Either way, you might as well JUMP! Go ahead and JUMP!