A quick reminder that when giving the option to add a small hop or jump, you must start in the low impact option, then once you give the demonstration of the challenge, go back to the low impact option. We don’t want people to feel like they HAVE to hop so we protect everyone’s bodies and continue to offer low impact, high intensity classes.

• Plyometrics involves explosive compound movements such as jumps, skips and hops done with bodyweight or a very light load. The goal is to achieve maximum force production in a minimum amount of time by quickly lengthening, then contracting your muscles. This works to increase the force and speed of your muscular action, boosting the power and strength of your body while elevating your heart rate and burning mega calories in the process.
• It helps build fast-twitch muscle fibers (the largest and most powerful in your body), and the more muscle you have the higher your metabolism. It’s also a very intense way to train, and just 15 minutes of plyo movements can deplete your body of blood sugar and stored calories, which means your body must play catch-up to replenish those stores for the rest of the day, and draw from your fat reserves to do so (fat burning benefit!). 
• Plyometrics offer great cardio, toning and fat loss benefits. Their explosive movements build power and strength, and doing high repetitions (which we do during class) is extremely effective for fat burning. The power involved improves your aerobic (cardio) endurance. Doing plyometrics as an add on for strength exercises (squats, for example) adds toning. 
• Explosive moves with soft landings are key for maximal muscle recruitment and joint preservation, respectively. Cooling down and stretching after flushes toxins and wastes from your cells. 
• Plyometrics build lean muscle mass, and improve coordination and agility. It also strengthens your bones!
• Unlike the slow twitch muscle fibers we activate during leg work, plyometric movement increases the strength and efficiency of your fast twitch fibers. Plyometric training focuses on increasing the strength and efficiency of the fast-twitch fibers. This results in speed and strength gains.
• Plyometrics combines eccentric and concentric movements into one: A plyometric exercise can be broken down in three phases:
  • Eccentric phase—rapid muscle lengthening movement
  • Amortization phase—short resting period
  • Concentric phase—explosive muscle shortening movement
  • *The ultimate goal of plyometric exercises is to decrease the amount of time in between eccentric and concentric movements enabling you to become faster and stronger.
• Clients with arthritis or joint issues, along with back/hip/ankle issues, shouldn’t participate in plyometric movement unless cleared by a doctor. 

Sources:

http://www.womenshealthandfitness.com.au/fitness/workouts/2103-the-benefits-of-plyometric-exercises 

The Benefit of Plyometrics

https://www.womenshealthmag.com/fitness/a20702225/jumping-workout/

https://fitnessgoals.com/beginners-guide-plyometrics-tips-advice/

http://contactphysicaltherapy.com/benefits-of-plyometrics/