Plyometric Training – What is It?

Have you heard of plyometrics? Plyometrics are high intensity exercises that involve the use of explosive, fast and powerful movements and these exercises are specially designed to build muscle power, strength and speed. A lot of athletes engage themselves in plyometrics training exercises in order to better their game in their respective sports.

When training with plyometrics, the targeted muscles are contracted and then released in quick successions.

The muscle fibers, tissue, tendons and ligaments are all enhanced which in effect, enables the athlete to jump higher and run faster. If you choose to follow the principle of plyometrics, you will build up both your strength and speed and you can excel in any sport that you wish to participate in. If you happen to be a ball player, here are some plyo routines that you need to include in your jump program.

1.) Vertical Tuck Jumps – In this routine, you are required to jump as high and as explosively as possible. To perform this exercise, simply stand straight with your feet at about shoulder distance. Slowly bend your knees and then quickly leap up vertically. While in mid-air, tuck both of your knees towards your chest. Land as quietly and as softly as you can and without resting, propel yourself back into the air.

2.) Box Jumps – This exercise will require the use of a box or any ample size, sturdy platform. Stand right in front of a box or an elevated platform, bend your knees slightly and then jump on top of the box. Step down and repeat the entire process. Do as much repetition as possible. Remember, you need to do each jump in quick successions if you want to obtain the best possible results.

3.) Split Squat Jumps – This routine will target your calves, quadriceps and hamstrings. Extend your left foot backwards and bend your right knee. While in what seems like a lunging position, jump up as high and as explosive as you can. Switch footing while in mid-air, so you land with your right foot extended backwards and your left foot in a bending position. Repeat the whole process.