Plyometric training is used to improve an athlete's speed, quickness, agility, power and vertical jumping ability. Each piece of plyometric exercise equipment addresses specific components of an athlete's skills. The key in plyometric training is to better attenuate a stretch-shortening response in your muscle to make it fire more quickly and more forcefully than before training.
Agility Ladder
The agility ladder strengthens neuromuscular coordination of your feet and legs allowing you to move quickly from one foot movement to another. Each small stretch in your foot teaches the muscles in your foot to react faster. This leads to a quicker and more coordinated athlete. An agility ladder is a long rope ladder, held in place in the ground. Each rung offers a potential space for foot movement.
Small Hurdles
Small hurdles are typically four to six inches in height and about six to twelve inches long. Athletes typically jump over the hurdle and then react to another movement as soon as their feet land. Again, this trains the athlete to reduce the latency period and allows the athlete to recruit their muscles more quickly.
Medicine Ball
The medicine ball is a weighted spherical ball that has "bouncy" or pliable qualities. A medicine ball is used to perform movement in a vigorous manner. Training at top speed will better enable you to control your body movement at that speed and thus improve your coordination at those speeds.
Elevated Boxes
Plyometrics training is often associated with elevated boxes. You jump onto and off of these elevated boxes which trains the stretch and react cycle. The higher the box, the greater the depth of the landing. This depth leads to a greater stretch that you must overcome to produce force. Boxes also train the muscles in your feet, legs, hips and arms to coordinate movement to achieve maximal reaction speed and power.
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