Plyometric exercises require a high level of power, endurance, flexibility and coordination to perform. Unlike regular power training, you need to use momentum to do plyometrics, much like to how soccer players need to run a few steps before kicking the ball to the goal. These exercises are done at a near-maximum effort, where you perform fast, repetitive movements, with very little or no pausing in a set, and are suitable for those who have a strong core (trunk and hip muscles), good mobility and high stamina.
Box Jumps
Box jumping helps to develop basic momentum building, where you jump onto a lower box, jump down and immediately jump onto a higher box, without pausing after you land. Use aerobic steps or plyoboxes to do this drill. Keep your knees and feet pointing forward when you jump and land to avoid ankle, knee and hip injuries. Also, keep your spine neutral throughout the exercise.
Set three steps at different heights in a straight line, with the second step higher than the other two. Do the box jump twice, rest for 30 to 60 seconds, then repeat four to five more rounds. Add more steps or boxes to create variety and challenge.
Power Step-ups
This exercise develops power endurance in your lower extremity while maintaining a neutral spine.
Use a plyometric box or step about six to 18 inches high. It should be at or just below your kneecap. Place your left foot on the box. Push your left leg off the box and switch legs in the air so that you land with the left foot on the box and the right foot on the ground. Immediately repeat the movement for 16 to 20 reps for two to three sets.
Power Push-ups and Pull-ups
You can take these calisthenics and turn them into plyometric exercises by doing them as fast as you can with control and posture.
For plyo-push-ups, push yourself off the ground, clap your hands together and quickly place your hands back in the start position.
For plyo-pull-ups, jump up, grab a bar and use the momentum to lift yourself up. Jump back down and repeat the pattern. You can use an overhand or underhand grip.
Do three to four sets of five to 15 for each exercise.
Medicine Ball Throws
Throwing a medicine ball develops explosive total body power in different movement patterns and speeds. You can do various throws, such as pushing from your chest, overhead throws, rotation tosses, ground slams or underhand throws. You can do these drills against a wall or with a workout partner. Choose a medicine ball that you can throw with control and without losing form and stamina. Do 10 to 20 throws per exercise for two to three sets.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Essence of Program Design"; Juan Carlos Santana; 2004
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