Plyometric Exercises

Plyometrics is one of the best ways if not the best way to improve power. Power is similar to strength except you are adding a time factor. Therefore the relation of strength and speed is what we are talking about when we talk about power. A person who can perform a specific resistance movement, such as jumping, bench press etc., the fastest would be said to have more power in that movement. So what we are looking at is not just the contraction of the muscle, but how fast will it contract.

It has been shown that a muscle will contract the fastest when it has been loaded. This is why you should be able to jump higher if you crouch down then immediately jump up than if you started in the crouch.

These plyometric exercises sometimes requires a:

bench
stairs
jumping rope

You can substitute these items for other everyday household items such as a chair for a bench and a regular rope for the jumping rope.

Plyometric or Sport Specific Exercises

Image	Name of Plyometric
	Seated Twists Start with a medicine ball infront of your body. Bring the ball to one side and other side quickly and controlled. This exercise is great for developing core strength....
	Stablizing on the ball This exercise is used for refining stabilizer muscles in the abdominals. Start with the ball under your knees while holding on to something, then let go and try and balance. Even...
	Clap Push Up Start lying face down with your hands out to the sides supporting your weight. Now explode off with your hands and then clap your hands together in the middle of your body and quickly put y...
	Burpee Start by standing tall and then drop to your hands and end up in push-up form (this may take some practice before you try this at 100% intensity). Stand up as quickly as you can and repeat ...
	Ball to Ball Twists This exercise is especially good for developing core strength. Start back to back with a partner. Have one partner with a medicine ball pass the ball to the side while the other par...
	One Foot Box Jumps Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump over the box/bench/whatever landing on the same foot. This exercise is slightly dangerous b...
	Side Box Jumps Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally while tucking your knees into your chest. Land with two feet on the other side of the benc...
	Jump Rope Start with a skipping rope and jump while the rope is going underneath your feet. Visit http://www.erso.org/ for a complete description of how to skip, pi...
	High to Low Medicine Ball Twists This exercise is great for any sport involving twisting at the waist, or developing core strength. Ie. Hockey Start with a partner and stand back to back with one of the partners p...
	Double Knee Jumps Start by standing in a squat position. Jump up with two feet while tucking your knees into your chest. Return to the starting position. This exercise is VERY important for most explosive ...
	Double Stair Jumps Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your knees to your chest while jumping to the stairs infront of you. Repeat this process until d...

Plyometrics is basically working what is termed a “Stretch Reflex” of the muscle. Plyometrics can help maximize power in the stretching and shortening cycle of a muscle or muscle group. They also promote reflex power through a broader range of motion than most endurance athletes use. The balance and strength aspect of the movements allow for development of optimal efficiency. These exercises also train an athlete to absorb shock better, improving resiliency in the joints and soft tissue. With plyometric training, an athlete is able to sustain repetitive contractions over time, say continuos jumping for a rebound in basketball. You develop strength and power through a broad range of motion, while creating a more versatile muscle and joint. Some exercises include: jumps-in-place, standing jumps, multiple jumps, box drills, depth jumps, bounding, and medicine ball exercises.

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Have a look at our Plyometric Workout Plan