Plyometric exercises are designed to train the body to move quickly and with maximum power. Boxers use plyometric training to give them speed, agility, stamina and core strength. They are designed to be quick and very intense and carried in short intervals, instead of long, medium-intensity workouts. Plyometrics are excellent for increasing reactive strength and jumping skill, according to BodyBuilding.com.
Vertical Leaps
Vertical leaps not only strengthen your calves, they also improve stamina and reactive strength. Stand with your feet slightly apart and your back straight, with your hands by your sides. Jump with your legs straight and your toes pointing downward. Try and point your toes as much as possible, using as much power and intensity as you can. Repeat this 15 times, and do three sets. Remember to breathe in through the nose, and out through the mouth.
Medicine Ball Passes
Medicine balls are good for strengthening the core and improving stability. Medicine ball passes work the shoulder and the chest muscles. The chest and shoulder muscles are very important when it comes to boxing as they are used throughout an entire boxing match. Stand with your feet shoulder-width apart, grasp the medicine ball using both hands and hold it to your chest. Throw the ball in front of you with as much power as you can and catch it on the rebound. Do six repetitions and complete three sets.
Pushups
Pushups in the traditional sense are excellent for the chest and shoulders. However, plyometric pushups help to develop the muscles in terms of strength and speed. Lower yourself down into the pushup like you normally would, but when you come back up, push up fast and powerfully. Go back down slowly with control and repeat. Do three sets of 10 repetitions.
Caution
Warming up and cooling down are necessary when performing a plyometric exercise routine. U.K.-based performance coach Brian Mackenzie advises conducting dynamic stretches both before and after plyometric exercises, with a focus on the joints that will be used throughout in the plyometric session.
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