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 cannot 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 exercises.

The aim of plyometrics 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 seconds 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 Exercises Lower Body

Rotations	90 Degree Jumps	Alt Straddle

1 Leg Butt Kick	Ski Tuck Jumps	2 Foot Side Hop

Suitable Lower Body Exercises Conditioned Persons

Decline Hops	Squatted Jump	Depth Jump

Bench Jump	Rope Jump	Multi Barrier

Non Conditioned Suitable Exercises Abdominals

Seated MB Twist	MB Golf Swing	MB Lateral Bends	Oblique Twists

Suitable Abdominal Exercises Conditioned Persons

Oblique Twists	MB Golf Swing	MB Throw

Lunge Pass	Lateral Pass	Swiss Ball

Suitable Exercises Upper Body

DB Swings	Back Toss

1 Foot Pass	Pulsing Dips

PLYOMETRICS RECORD SHEET
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Serious about your fitness, there are currently over 150 plyometric exercises for your abdominal - lower and upper body within our ebook the Netfit Team have created.

CLCIK HERE FOR PLYOMETRIC EBOOK

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