Plyometrics

What are Plyometric Exercises?
Plyometric exercises are specialized, high intensity training techniques used to develop athletic power (strength and speed). Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). The most common plyometric exercises include hops, jumps and bounding movements. One popular plyometric exercise is jumping off a box and rebounding off the floor and onto another, higher box. These exercises typically increase speed and strength and build power, but have to be slowly worked up to due to a higher risk of injury.

Lower Body Plyometric Exercises (Low Intensity)                                                                                            

Standing Squat Jumps-Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position, explode upwards vertically and drive arms up. Land on both feet.
Short/Small Box Jumps-Stand facing box with feet slightly wider than hip-width apart. Lower body into a semi-squat position and immediately jump up onto box. Feet should land softly on box. Step back down (not jump back down) and repeat.  Beginners use small short box, even padding is recommended for soft landing.
Lateral Step to Box-Stand to the side of the box with feet slightly wider than hip-width apart. Lower body into a semi-squat position and step up onto box. Step back down (not jump back down) and repeat.

Lower Body Plyometric Exercises (Moderate Intensity)                                                                                                      

Tuck Jumps-Stand with feet shoulder-width apart, knees slightly bent, with arms at sides. Jump up bringing knees up to chest. Land on balls of feet and repeat immediately. Remember to reduce ground contact time by landing soft on feet and springing into air.

Lateral Box Push Offs-Stand to side of box and place the left foot on top of box. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.  Land with right foot on the box and left foot on the ground to the other side of the box. Repeat from this side.

Lateral Hurdle Jumps-Stand beside object (use box or bench) to be cleared.  Bring knees up and jump vertically but also laterally off ground and over the barrier. Land on both feet and immediately jump the other direction over barrier. Try not to pause between jumps or sink down into a squat position.

Lower Body Plyometric Exercises (High Intensity)                                                                                                                  

Depth Jumps-Stand on box with toes close to edge, feet shoulder width apart.  Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement. Ground contact time should be short unlike in the diagram. Landing should be soft.  Note: Start with a box height of at least a foot.  Intensity can be increased by gradually increasing the box height, but this is only for experienced athletes with a substantial strength training background.
Box Over Jumps- Stand facing box with feet slightly wider than hip-width apart. Lower body into a squat position and immediately jump over the box. The goal is to clear the box entirely.  Beginners use small short box, where as intermediate work up to larger boxes or even hurdles.
Single Leg Lateral Hops-Start by standing on one leg with your hands on your waist or at your sides. Proceed to hop to the side while maintaining your balance and hop back to the starting position. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty. Repeat continuously.

…For more information and tips, check my website, www.chadamartin.com. Thanks to Universe Gym for supplying equipment for this show.