Plyometrics Workouts For Wrestlers

You may be a strong athlete, but without power and speed, your strength may not secure you a win on the wrestling mat. Turning your strength into powerful, quick movements is done through the use of plyometric exercises. Plyometrics are also known as jump training. This type of exercise uses fast reaction time to improve your muscles, ligaments, tendons and nerves to respond with power. Since plyometrics are an intense strengthening exercise, your body requires at least two days rest between workouts.

Stadium Hops

Stadium hops strengthen your lower body by using a repetitive jumping motion. Use bleacher steps or stadium steps to perform this exercise. Position your body at the bottom of the stairs with your knees slightly bent and your feet directly underneath your hips. Your hands are placed on the back of your head with your elbows pointing out to the sides. Jump with both feet to the first step and land with your knees and toes facing the same direction. Plyometrics work best when you do not spend a lot of time in the landing position, so quickly jump to the next step and continue up the stairs until you complete at least 10 jumps.

Overhead Slams

Overhead slams strengthen your upper body with the use of a medicine ball. Your legs are also strengthened as you squat down to retrieve the medicine ball. This exercise begins with you standing tall, your feet directly underneath your hips. Bend your knees slightly and raise the medicine ball over and slightly behind your head. Your arms move forward forcefully as you let the medicine ball go to slam into the ground. If the ball bounces back, catch it and repeat the slam. If the ball remains on the ground, bend your knees and squat to retrieve it. Repeat the slams 10 to 15 times.

Zig Zag Drill

The zig zag plyometric drill improves your balance and lower body power. Begin by standing on your right foot. Jump forward and to the right and land on your right foot. Jump forward and to the left and land on your right foot. Move forward in a continuous motion jumping and landing with the same foot for approximately 15 yards. For equal leg strengthening, repeat the zig zag drill using your left foot.

Recommendation

Plyometric strength training can be used as a complete self-standing workout, or you can combine plyometrics into your existing workout program. The National Strength and Conditioning Association recommends two or three days a week of plyometric exercises. As a beginner, use a three minute rest in between sets of plyometrics. As your strength improves, decrease the amount of time you rest in between sets.