As we mentioned earlier, plyometric exercises don't require any home gym equipment and are a great bodyweight exercise. Here's Mitch's top five that you can incorporate into your warm-ups, workout ...

In fact, one study found a warm-up consisting of 4-5 minutes of dynamic stretches – amounting to 10 repetitions of leg swings, knee to chest exercises, heel raises into toe raises and butt kicks ...

Plyometric exercises are the secret to developing explosive muscle power. Based on the rapid contraction and stretching of muscles, these jump-centric exercises will help you enhance your speed ...

Also, make sure to leave two days of recovery between plyometric workouts. Begin with a warmup, like a 5- to 10-minute walk, foam rolling, and/or dynamic stretches.

Stretches should be held for 15 to 30 seconds, and you can sprinkle in stretches throughout your day by taking a break from work every 45 minutes, or try 20-minute sessions, experts said.

And when it comes to plyometric exercises, you get out what you put in. Research has found the benefits of plyometrics are significantly greater when every jump was performed with maximum effort.