The most underrated beneficial exercise you're not doing.

    The most underrated, beneficial exercise that you're not doing is Plyometrics. Fitness nerdy definition of plyometrics is a quick, powerful movement using a pre-stretch or countermovement that involves the Stretch Shortening Cycle (SSC). A more practical definition is to produce maximum force in minimal time. The goal of this exercise is to produce power either through upper body or lower body exercises. Notice I did not say abdominal exercise. I'll get to that later after defining what happens in the body during this particular exercise. In fancy writers' terms we call this foreshadowing 

    Two aspects incorporate plyometrics The mechanical model and the Neurophysiological model. Mechanical model encompasses a rapid stretch immediately followed by concentric muscle action. Imagine compressing a spring then releasing said spring. Series elastic component (SEC) of a tendon is the compressing of the spring. Compressing that spring or SEC creates stored energy then releasing that spring or the contraction of a tendon causes a powerful result. Now, if that spring is slowly released the result is not as powerful. Same action applies to the mechanical model. Quickly squatting down then holding that position then jumping is not as effective as quickly as quick concentric action immediately followed by an eccentric phase. The delay in fitness terms is called amortization. Spending too much time in the amortization phase causing the concentric phase to not be as powerful since the stored energy dissipates and is lost as heat. Since the beginning action causes a stretch free of energy (free meaning it does not cost any ATP) energy is stored then used in the concentric movement. 

    Neurophysiological model is a bit more complicated. It involves a process called potentiation. Potentiation is the change in force velocity characteristics of a muscle's contractile components by a stretch. Throwing your arms down violently while performing a countermovement jump changes the force applied to the jump. To apply this in training perform a set of squats followed by a countermovement jump the leg muscles are trained to perform quicker and more powerful. This style of training is called complex training and is typically reserved for more advanced personal. During plyometrics the muscle spindles (proprioceptive or sensory organs that are sensitive to rate and magnitude of a stretch) are stimulated by rapid stretch causing reflexive muscle action which causes potentiation hence increasing the force of applied muscle.