Plyometric training

Plyometric Training: Explosive power and Athletic Ability

To begin with, Plyometric Training is not something you should do until you are quite fit.  The reason for this is because of the high impact nature of the exercises, they are designed to push athletes bodies to the limits of physical ability, so make sure that you are at the right level before embarking upon such exercises.

Plyometric training will increase your quick, explosive power, useful for example if you’re a basketball or high-jumper and want to jump higher, or a martial artist, and want to punch and kick quicker.  If you’re none of those things, but have a good level of fitness, you can still benefit from plyometric training as a part of your workout routine.

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Plyometric Training: Warnings

Plyometric Training is dangerous if you are not aware of the risks.  Here are some statements for guidance:

• - Plyometric Training should only be attempted by conditioned athletes;
• - Your muscles should already be strong before performing Plyometric training on them;
• - Warm up before beginning plyometric training – gradually increase the exercises difficulty so that you’re fully warm before you attempt the full exercises;
• - Ensure that your footwear has good cushioning;
• - Execute plyometric training only on cushioned or soft surfaces
• - Be aware of, and give focus to any injury hazards;
• - Ensure to have sufficient rest periods between plyometric exercises

If you pass the entrance requirements, then we will go on, if you don’t, you should look at some of the other exercises on the site to build yourself up to this level.

Plyometric Training 1: Medicine Ball Drop

A training partner will drop the medicine ball toward the chest, where you will catch it, and immediately and explosively fire the ball back.

This works because catching the ball pre-stretches the muscle and allows the powerfully explosive return of the ball.

Plyometric Training 2: Bounding

This plyometric training exercise is running with oversized strides, spending extra time in the air.

One leg bounding is performed to increase intensity of this exercise.

Plyometric Training 3: Push Up Clap

This plyometric training exercise is performed as a push up, where the push up is performed explosively, and at the top of the ‘jump’ the hands are clapped together.  The hands are then quickly returned to the push up position, and the exercise starts again.

Plyometric Training 4: Switch Lunge

Lunge forward on one leg, so that the thigh is parallel with the floor, swinging your arms to assist with balance and movement, jump up and switch legs, landing in a lunge on the other leg. Repeat.

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Plyometric Training 5: Walking Lunges

Using a barbell on the shoulders, holding the bar, and take a large step forward.

Lower your hips so that your knees form ninety degree angles, whilst maintaining and upright torso and tight abs tucked in.

Return to the start position by bringing your back leg forward and standing up in preparation for the next lunge.

Plyometric Training 6: Hamstring Curl

Lie on your back with your calf muscles on a Swiss ball.  Raise your hips until your body is straight and aligned should to foot.

Raise your leg until the sole in pointing to he ceiling.  Press the heel of your other foot that is on the ball and roll it toward your butt.  Hold the position, and then slowly roll back again.  Repeat this exercise for a number of repetitions before swapping to the other foot and repeating.