Most athletes think of plyometrics in terms of building explosive strengths, which they do, but for cyclists they have huge additional benefits in that they create adaptations in you ligaments, tendons, joins and bones which help prevent injury.
How Plyometric Exercises Can Prevent Injury
When you ride your bike, your joints, tendons and ligaments rub and pull, but cycling is a low impact sport, which means that although wear and tear occurs over the thousands if not millions of movements, the body isn’t stimulated to the extent necessary to strengthen or even repair them. Cyclist, despite being extremely fit and healthy, end up with hip replacements, broken bones due to low bone density, or other injuries.
Jumping exercises expose your connective tissues to high loads. The body responds by repairing and strengthening cartilage, tendons and ligaments. Your body is preparing for the next plyometric workout, but what we’re really after is those repairs to counter the chronic use from cycling.
Plyometric Leg Exercises to Incorporate Into Your Training
Lower yourself into a 90 degree squat then drive your arms down as you explode upward.
Split Squat Jumps
Setup in a classic lunge, but explode off of the ground and into the air in between each rep. Focus on switching your legs at the top of your jump.
Start in a quarter squat and explode into a jump, land on the box with both feet, step (don’t hop as that’s a great way to blow an Achilles) back down to repeat.