Plyometric Training

Plyometrics is an excellent way for conditioned athletes to increase and develop their jumping, sprinting and explosive power

The following key points should be remembered :

• Always warm up and stretch especially the legs
   
• Explosive movements are required for optimum results
   
• Correct foot placement is essential - aim to land with your ankle fixed
   
• Adequate recovery between reps can not be stressed enough
   
• Use only your body weight when performing plyometric exercises
   
• Keep your body balanced by maintaining a high knees up thumbs position
   
• Avoid damped landings; use sprung floors, dry grass or an athletic track
   
• Aim to stay on the ball of your foot, whenever possible, however a flat-footed landing is acceptable. Avoid landing on your heels or side of your feet
   

When planning a plyometric circuit, it is wise to start with entry level methods and gradually build up the reps before moving on to harder exercise's.

The aim of plyometric's is explosive power, so for this reason, to be effective 100 % effort needs to be put into all movements. Due to the effort required you would find that you would need adequate rest time between exercises to recover. Aim for a 1:5 ratio, for example 30 sec's flat out, followed by 2:30 minutes rest. During the rest period, keep moving, stretching, skipping, or do either an upper body or abdominal exercise, however give your legs time to recover, or gains will be minimal.

The following Circuits should not be performed more than twice per week, with a minimum of 48 hours rest between sessions. Beginners should aim for only one session per week, plus work work on improving leg and upper body strength.

Non Conditioned Suitable Exercise's Lower Body

Rotations	90 Degree Jumps	Alt Straddle
Lateral Skating	1 Leg Butt Kick	Ski Tuck Jumps
2 Foot Side Hop	Telemark Ski

Suitable Lower Body Exercise's Conditioned Person's

Decline Hops	Squatted Jump	Depth Jump
2 Foot Hops	Bench Jump	Rope Jump
Multi Barrier	Side Jumps

Non Conditioned Suitable Exercise's Abdominal's

Seated MB Twist	MB Golf Swing	MB Lateral Bends
Oblique Twists

Suitable Abdominal Exercise's Conditioned Person's

Oblique Twists	MB Golf Swing	MB Throw
Push Away	Lunge Pass	Lateral Pass
Swiss Ball	MB Wall

Suitable Exercise's Upper Body

1 Foot Pass	Pulsing Dips	DB Swings
Back Toss