Katelyn Sander

The importance of Jumping in your Workouts

Living Well...together, while apart

What better time of year than now to add a little more Spring to your steps… and therefore your workouts.

I’m talking about Plyometrics. Adding a little jump can be beneficial for many.

Plyometrics increase your power. Increase the strength of your tendons. Stimulates the nervous system. Makes you more reactive and agile.

So, while plyometric training can increase chance of injury, it also makes the body more resilient – so ultimately less prone to injury.

What’s that quote? You think training is dangerous? Try being weak…

Derived from the Greek word “pleythyein” – to augment or increase – plyometric training seems to have originated in the former Soviet Union in the 1960s and 70s. Exercises and methods from what Dr. Yuri Verkhoshansky’s coined the “shock method” were applied to training regimes for athletes in the Soviet Bloc countries and are thought to explain why these athletes dominated the Olympics and other athletic competitions.

Since then, the original methods have evolved and many now refer to the “shock” training as “plyometric training”.

A plyometric movement is quick, reactive, and explosive. Training using such movements is known to increase speed and power by training the body and the brain to activate more muscle fibers, more quickly increasing efficiency and reactivity of muscular contractions. It takes advantage of a rapid cyclical muscle action or “stretch-shortening cycle (SSC)” where the force a muscle is able to generate as it shortens is significantly increased when it is preceded by a quick eccentric action. During this initial lengthening cycle, the connective tissue surrounding the muscle is stretched, energy is stored, and as the muscle rebounds into the concentric – shortening – phase the stored energy is released contributing to a more powerful end execution. At the same time, muscle spindles are activated during the almost violent stretching of the muscle fibers and signals are quickly sent to the muscle to contract. It’s like loading a spring.

The idea is to decrease the amount of time between the eccentric and concentric phase of the movement.

This type of training typically involves the incorporation of jumps, hops, bounds, and/or skips. 

Plyometrics are high impact movements and should be avoided by anyone with joint problems.

They are appropriate for individuals who have been exercising consistently for at least six months and feel ready to add additional intensity to their workouts.

To be effective the exercises only need to be done 1-2 times per week. These workouts are high intensity AND low volume.

The easiest way to get started is by modifying an exercise you can already do safely. And – ideally – loaded. Remove the load – the weight – and add a jump, hop, bounce, lift. For example, if you are comfortable doing a squat, squat down as usual – with no weight – add a jump to the top fully extending your hips and legs controlling the extension with your core and using your arms for extra propulsion. Land softly on the balls of your feet as your hips and knees bend back down into the squat position. And jump right back up again. 

Choose 2-3 exercises to begin with. And repeat only 1-2 sets of each exercise with 5-10 repetitions per set to being with.

Be sure to rest at least 72 hours between sessions.

For some great ideas and technical advice, check out Our Trainer Moves today as Gavin takes you through some awesome plyometric training!

Today’s Inspiration

“Those who don’t jump will never fly.” - Leena Ahmad Almashat

Today’s Live Workouts

Happy Monday! Ready to get moving to start your week off right? We’ve got TWO classes on the schedule for today!


Join Robert S today for a Total Body Conditioning workout! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

No equipment needed today.

Join Robert at 12:00pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 864 5295 2847
Password: 991724


Join Robert Y today for our new Yoga Fusion workout! A combination of hatha, ashtanga, and kudalini yoga techniques. This class will engage your muscles, open your joints, calm your mind, and lift your spirits. (All levels)

No equipment needed today.

Join Robert at 5:15pm (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 899 4248 0739
Password: 624126


Click here to view our weekly schedule.

If you have questions about our virtual live workouts, please reach out to Lauren.

Today’s Trainer Moves

Want to add some plyometric movements into your weekly routine, but not sure where to start?

Follow along with Gavin as he walks you through 4 plyometric moves that you can incorporate into your workouts starting today.

For questions about today’s Trainer Moves, you can connect directly with Gavin here.

Today’s Bite

Cilantro Lime Chicken & Rice Bowl

Nothing says ready for spring quite like a day of food prep! Enjoy this fresh and filling chicken and rice bowl for lunch or dinner. This recipe makes four servings, which means you’ve got enough for the family OR can knock the whole week’s lunch prep in one!

Want more recipes like this? Check out our Spice of Life Recipe Book.


For the Rice

  • 1 1/2 cup basmati rice
  • Kosher salt
  • 1/2 cup roughly chopped fresh cilantro leaves
  • 2 tbsp fresh lime juice
  • 1 tsp olive oil

For the Cilantro-Lime Aioli

  • 1/4 cup mayonnaise
  • 2 tbsp finely chopped fresh cilantro leaves, plus more leaves for serving
  • 1 tbsp minced jalapeno
  • 1 1/2 tsp fresh lime juice
  • 1/8 tsp garlic powder
  • Kosher salt
  • Freshly ground black pepper

For the Bowl

  • 2 tbsp olive oil
  • 2 chicken breasts
  • 2 cups frozen or fresh corn kernels
  • 1 1/2 tsp taco seasoning
  • 1 (15 oz) can black beans, drained and rinsed
  • 1 avocado, sliced
  • 1 1/2 cup cherry tomatoes, quartered


  • Make rice: use instruction on packaging.
  • Remove rice from the heat and let cool slightly. Fluff the rice with a fork and stir in the cilantro, lime juice, and olive oil.
  • Meanwhile, make aioli. In a medium bowl, whisk mayonnaise with cilantro, jalapeno, lime juice, garlic powder, and 2 teaspoons of water. Season with salt and pepper.
  • In a medium non-stick skillet, heat 1 tablespoon olive oil over medium. Add chicken breast cut to strips and cook, tossing occasionally, until fully cooked. Remove to a plate.
  • Return the skillet to medium and add the corn. Cook corn, tossing occasionally, until warmed through, about 2 minutes. Season with salt and pepper. Scrape onto a plate.
  • Add remaining tablespoon of olive oil to skillet and taco seasoning. Cook over medium, stirring constantly, until spices are toasted and fragrant, about 30 seconds. Add the black beans and season with salt and pepper. Cook, stirring occasionally, until the beans are warm, about 2 minutes. Remove from the heat.
  • Fill 4 shallow bowls with rice. Top with corn, black beans, tomatoes, avocado, and chicken breast strips. Drizzle each bowl with aioli and garnish with cilantro.


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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