According to the NSCA, "plyometrics can be thought of as exercises that train the fast muscle fibers and the nerves that activate them, as well as reflexes, and include a variety of hopping, jumping and bounding movements." You can also use plyometric exercises as a circuit to enhance your cardiovascular fitness levels. This circuit will link together four plyometric exercises together back to back. Use a stop watch to time yourself from the start of the first rep until you complete the 50th rep on the fourth exercise. Perform each exercise until you have completed 50 reps before moving to the next station. Complete the circuit three times, decreasing the amount of time it takes you to finish all four exercises.
Box Jumps
Get a plyometric box that's 24 to 36 inches tall. Plyometric boxes (and hurdles) can be found at your local gym or sports training facility. Using proper form, with your feet shoulder width apart and your chest pulled up and your shoulders back, stand in front of the box and squat down, bending only at the knees. As your knee approaches a 90-degree angle, drive your arms behind you and explode upward, jumping on top of the box and landing on both feet at the same time. Quickly hop off the box and repeat 49 times. Remember that any time you are jumping onto or over something, a level of risk is involved. Know your limits and train smart.
Leg Cycles
Use a 12- to 24-inch plyometric box. Start with your left leg on the box and your right leg on the ground. Use an opposite-arm, opposite-leg relationship at all times to keep your body in rhythm. Quickly alternate having your left leg, then your right step onto the box in a cycling motion. Make sure each foot is on the box 50 times.
Hurdle Hops
Get five plyometric hurdles that are set to 30 inches high and spread them out 4 feet apart in a straight line. Jump up and over each hurdle, spending as little time as possible on the ground but still lowering your body into the squat position and exploding up. After the fifth hurdle jog back to the first hurdle; complete this 10 times.
On and Offs
Straddle a 6-inch plyometric box. Step on the box with your right leg, followed by your left, then off with your right, followed by your left. When you have stepped on and off the box with each foot, you have completed one rep. Do this as fast as possible while maintaining control.
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