Plyometrics, or jump training, can help you build power in jumping and sprinting-type sports, but they’re also stressful on your knees. Make them lower impact by holding onto suspension trainers, which will dampen the repeated impact on your joints and let you still reap the benefits of jump training.
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Muscle rings also work here. When you set them up, make sure the handles hang around shoulder level. Here’re what these exercises look like:
Assisted Rear Foot Elevated Split Squat Jumps
You begin with one foot resting on a bench behind you. While holding onto the straps, practice leaping off of one foot and landing as softly as you can. Repeat.
Assisted Alternating Split Squat Jumps
While holding onto the straps, start in a lunge position and leap off of the front foot. In mid-air, switch to the other leg, bringing the leg you jumped off of to the back and the other to the front. Continue alternating in this fashion for split squat jumps.
Assisted Jump Squats
While holding onto the straps, squat down and jump up. Land as softly as you can, then squat down and jump again.
Because much of your weight will be shifted to the suspension trainers and rings, they make the movements generally easier to do and spare your joints from repeated force of the landings. With this extra help in balancing, you can actually increase the speed and tempo of your jump training to make it harder, too.
Assisted Jump Variations [Ben Bruno]