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Bone Building Plyometrics
This video is going to take you through a plyometric routine for anyone out there that is interested in building their bone mass and/or their bone density.
Plyometrics are also great for improving your running economy and running performance. But these movements are gonna be specific to what I’m giving someone if I’m either worried about their bone mass. Or if they are rehabbing from a stress fracture, or they have a history of stress fractures. And we want to make sure we’re including things that are really going to give them a chance to increase your bone density.
So there’s three different movements we’re gonna go through. We’re gonna go through skaters, which are going to be some lateral jumps. We will also do drop jumps, and then some pogos.
Skaters
So the first one skaters are going to be a side to side movement. You’re going to be jumping from side to side. And we’re gonna do two sets of five reps.
Drop Jump
Second one is gonna be a drop jump. So for the surface, you’re gonna pick something that’s like 20 to 37 meters high. We’re gonna drop down and then immediately jump back up. So down, and then up. Again, two sets of five of those.
Pogo Jumps
And then the last one, we call them pogo jumps. So they’re gonna be really quick. You’re trying to get up off the ground as fast as you can. And two sets of 10 of those.
So just two sets of everything. You don’t have to have a ton of volume to see some change.
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Here at Peak Endurance Performance & Physical Therapy we help active adults in the Madison Area get back to the activities they love without pain or limitations. We see people of all ages, ability levels, and individuals trying to get back to a multitude of movements including: getting back into running, women postpartum, CrossFit athletes, climbers, gymnasts, wrestlers, overhead athletes, and your recreational weekend warrior. If you’re looking to get back to the activities that give you meaning, relieve stress, and make you feel like you again, feel free to reach out below and we’ll see if we’re the right fit for you.
Disclaimer
The information provided in this content is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you are experiencing pain or any symptoms, please consult your healthcare provider promptly. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in our content.
