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Plyometric Drills for the Legs

Sep 6, 2011 | By Bob Haring

Plyometric exercises involve jumping, stepping, hopping, bounding and similar movements to strengthen the elasticity and force of leg muscles. They are used by athletes in many sports to improve performance by building explosive muscle response and agility. The goal is to train muscles to reach maximum force in minimum time. They are not aerobic or strength exercises but train the neuromuscular system to respond quickly and are effective when combined with other workouts.

Jumps

Basic plyometrics for legs are jumps, starting with a squat jump; just squat slightly and jump up, landing in the same place. The next intensity is a standing long jump; jump as far forward as you can repeatedly. The third level is multiple jumps; jump up and down as rapidly as possible. Add running jumps to increase intensity. Take seven strides and bound as far as you can; bounding is leaping off one foot, stretching the other as far in front as possible.

Boxes

Another series of leg plyometrics uses boxes, starting with a simple jump from the floor onto a box, landing with both feet. A variation is to stand alongside the box and jump onto it sideways. Another drill is to step onto the box, then jump down to the floor and immediately jump back off the floor. These drills should start with a box about 12 inches high and progress to taller ones as skills improve.

Hurdles

Hurdle hopping is another drill. Start with six to eight hurdles or barriers about 12 inches high and spaced a comfortable distance apart. Jump over the first hurdle with your feet together, swinging both arms upward together to add force. Land with your feet together and jump up immediately, either over the next barrier or between hurdles. Move down the line, jumping each hurdle in turn.

Tucks

Use leg tucks to build jumping force and reaction. Start with both legs together, jump in the air, lift your knees toward your chest, then recover to land on both feet. Do a similar drill using only one leg at a time, tucking it up and alternating legs. A variation is hops, lifting the legs up behind you from the knees while in the air, working one leg at a time or both together.

Complex Drills

More complex drills use variations of jumps and hops. A split squat jump starts like a squat jump, but you land on only one foot, push off with that foot and land on the other, then push off, so only one foot works at a time. Another drill is to start in a lunge position, with one foot forward, push off the forward foot and switch feet in the air, then repeat using the other foot to push off. Other drills are single leg hops and jumps. Stand on one leg and hop up and down on that leg. Jump with one leg, land on two, then switch legs and jump again.

Work in Sets

Perform all plyometric drills in sets, usually three to five repetitions per set, with rests between sets. Vary the drills to include hops, jumps and hurdles. Start with a few basic exercises such as hops and simple jumps and add new drills and intensity as training progresses. Make up your own versions, such as setting out rings and jumping or hopping from one ring to another.

References

Article reviewed by Kile McKenna Last updated on: Sep 6, 2011

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