Plyometrics to Train Your Kinetic Chain

Very basically, your kinetic chain is the way that your body was intended to move. When working properly, all muscles are firing at the right time, in the right order, to maximize your efficiency of movement. When not working properly, overuse injuries tend to occur, and you may be working harder and utilizing more oxygen for a given movement than you need to. Two primary causes of disruptions to your kinetic chain, especially relevant to triathletes, are repetitive movements, and being in awkward positions for long period of time (aero bike anyone?). 

Mixing in a few exercises to your training routine that specifically target kinetic chain imbalances will make you a faster, more efficient athlete, as well as prevent overuse injuries. Plyometrics are a great way to train athletic movement because they teach your body to produce more force through less energy expenditure. Here are 6 plyometric exercises to get you started:

5.  Single Leg Burpees.  Watch Coach Laura's demonstration.

6.  Burpee/Pushup/Long Jump/Tuck Jump.  Watch Coach Laura's demonstration.

D3 has a full library of strength and exercise videos and articles in both D3 U. and on our Youtube Channel.  

Coach Laura knows that motivation comes in many forms, both internal and external. First and foremost, it’s based on a strong belief in yourself and in your goals. The next building block is a training plan tailored just for you, one that’s not only achievable, but that you truly understand and can embrace.

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