We can learn a lot from our early human ancestors, who always ran after their prey, jumped off rocks, climbed trees, and hung from vines. Their daily existence was centered around surviving in an inhospitable world, and these exercises were not only necessary for daily life, but gave them the strength, power, and fitness to survive. In current terminology, we characterize these primary exercises as plyometric exercises, or exercises designed to develop maximum muscular power. Sadly, they’ve fallen by the wayside in favor of complicated routines performed on weight machines or cardio equipment, but just because we have access to high-tech gyms and expensive equipment today doesn’t mean these old-school plyometrics they cannot lead. to the strengthening of today’s construction.

In fact, by following a primary plyometric routine established by thousands of years of evolution, we can expect our strength development to jump into overdrive. Plyometric contractions are specifically designed to maximize explosive strength, so you’ll get strength development along with resistance training. The following exercises, most of which can be done anywhere, without any equipment, will help you run faster, jump farther, jump higher, and generate more explosive power. Keep in mind that these are intended for moderate athletes, for people in good shape. If you’re just starting out or coming off injury, don’t jump right into these. Additionally, it is recommended that you perform them on a “give” surface such as grass, sand, or a rubber track to reduce stress on your joints.

squat jumps

Start in a squat position, thighs parallel to the floor, arms extended in front of you for balance, and then explode upward, jumping as high as you can. Land in a standing position and return to a squat. Repeat. Experienced athletes looking to maximize explosive force development can immediately move into the squat position. Complete three sets of 10.

jumps

Start in a standing position. Jump as high as you can, bringing both knees to your chest. To increase core strength building, be sure to bring your knees up to your chest, rather than bending over to meet your knees. Accomplish this by keeping your torso as straight as possible. Complete three sets of 10.

one leg jumps

Stand on one foot, raising the other leg so that the thigh is parallel to the floor. Jump on one foot as far as you can. Beginners can switch feet after each jump, but experienced athletes should try to do ten consecutive jumps before switching legs.

box jumps

The only one of the exercises that requires equipment (although even that can be fixed), box jumps will increase your vertical, as well as increase explosive strength building. Stand with your feet together facing a 4′-6′ box (or similar height ledge/bench/etc). Jump up and land on your heels on top of the box. Lower down and repeat, three sets of 10.