Plyometrics. This may sound like a funny word, but if you're trying to find new results in your fitness routine, this may be the answer. The term "plyo" essentially refers to propulsion or jump. The term "metric" refers to the measure of the jump. Plyometric exercise is used predominantly by athletes who are looking to improve their performance. Plyometrics are especially beneficial for increased speed and leaping ability, but will also greatly affect tone and definition in the legs. It is important to avoid plyometric exercise if you are a beginning exercise participant. This activity should be executed by those who have reached a plateau in their exercise routine. You should have at least three to four months of consistent exercise under your belt.

Are you ready for the challenge?

There are many different types of plyometrics. For this column, I will focus on the height jump and the weighted jump drill. Both of these exercises will work your legs completely, from the buttocks all the way down to the calf muscles.

Note: Consult a physician before starting this or any exercise program. Be sure to warm up on a bike or treadmill for at least 10 minutes.

Height Jump You will need a stable bench or even a step on a porch to begin. Keep your back as tall as you can. Use your legs to propel you off the ground. Do not use your back by bending forward. Bend your legs to a 90-degree angle (no less). Explode with maximum speed, using your toes to push off. Land on the bench or step and jump back to the ground, bending your knees to a 90-degree angle once again. Repeat. This should be performed in a quick and repetitive fashion. As you get better, you may want to increase your step height for an increased challenge.

Weighted Jump Drill Once again, begin by bending your legs to a 90-degree angle and explode straight up. As you land, immediately return to a 90-degree angle and begin to explode again. It should look much like the illustration shown here. You can do these with little to no weight for starters. When using weights, keep them light, between 5 to 12 pounds each. Do two to four sets of 12 to 20 repetitions.

The plyometric exercise is a very athletic one. You have to focus. Try to keep your posture intact and exhale on every jump. Add this to your leg routine two to three times per week and you'll begin to see great changes in your legs.