Learn How To Perform Plyometric Exercises Properly
Plyometric exercises when done improperly may cause injury. This is because plyometric exercises place considerable stress on the body.
Plyometric drills and exercises are an advanced training technique that should only be performed under the guidance of those with knowledge and experience with these types of exercises.
Plyometric drills and exercises involve explosive types of activities (i.e., jumping onto and down from objects, bounding up and down stairs on one or both feet and high speed sending and receiving) to convert muscle strength to muscle power.
Whenever you run, jump, catch or throw, you are performing plyometric exercises.
Plyometric exercises train the muscles to reach maximal strength in the shortest time possible. In other words, muscle strength plus speed equals muscle power.
The rapid application of force is the goal of plyometric exercises. Plyometric exercises will not train an energy system as seen with aerobic or strength conditioning; rather such exercises train the neuromuscular system so that it may respond more quickly to increased loads.
By making use of the inherent elasticity of the muscles and certain neuromuscular reflexes, plyometric exercises enhance the speed and distance an object moves (e.g., your body, shot put).
When performing plyometric drills such as jumps it often helps to think of "hanging in the air" for as long as possible, keeping shoulders parallel to the ground at all times. Emphasis should be on speed without sacrificing proper technique.
Plyometric exercises: Squat jump. Intensity / Direction: Low / vertical. Description: Start in squat position and explosively jump upward to maximum height. Land in squat position and immediately repeat jump until all repetitions are complete. Keep hands behind head during entire movement.
Plyometric drills: Split squat jump. Intensity / Direction: Low / vertical. Description: Start with legs shoulder-width apart, arms slightly behind body. Using legs and arms to propel your body, jump upward and as far forward as possible. Land on right foot and immediately jump off right foot and land on left foot.
Immediately jump off left foot and land on both feet. When performing next set, land on left foot first, switching to right then both feet. Repeat until all repetitions are completed. Try to travel as far as possible between each jump.
Plyometric drills: Cycled split squat jump. Intensity / Direction: Low / vertical. Description: Start in lunge position. Explosively jump off front leg using calves of back leg to propel body upward. While in midair, switch legs so back leg is in front during landing.
Land in lunge position and immediately repeat jump switching legs each time. Keep arms at side during entire movement.
Plyometric drills: Single leg tuck. Intensity / Direction: High / vertical. Description: Stand on one leg, arms slightly behind body. Using arms and leg, propel body upward as high as possible.
Plyometric drills: Double leg tuck jump (cannonballs). Intensity / Direction: Medium / vertical. Description: Performed the same as a Pike Jump, but knees are brought toward chest while in midair and knees are quickly grasped with arms. Upon landing repeat jump until all repetitions are complete.
Plyometric drills: Double leg vertical power jump (Toyotas) Intensity / Direction: High / vertical. Description: Start in squat position with your arms slightly behind your body. Using arms and legs, explosively jump as high as possible while reaching upward. Land and repeat immediately; repeat jump until all repetitions are complete. No extra jumps in between repetitions are allowed.
Plyometric drills: Single leg vertical power jump (Michael Jordans). Intensity / Direction: High / vertical. Description: Stand on one leg, arms slightly behind body. Using arms and legs, propel your body upward as high as possible while reaching upward with one or both arms. Land on one leg and immediately repeat jump until all plyometric exercises are complete. Perform exercise on other leg. No extra jumps in between repetitions are allowed.
Plyometric drills: Front hurdle hop. Multiple Jumps And Hops
Plyometric drills: Double leg hop (bunny hops). Intensity / Direction: Medium / horizontal with a vertical component. Description: Start with feet shoulder-width apart, arms at sides. Jump up and as far forward as possible. Bring your feet toward buttocks while in midair. Land and repeat jump until all repetitions are completed. Goal: to achieve maximum distance.
Plyometric drills: Single leg hop (Monte Pythons). Intensity / Direction: High / horizontal with a vertical component. Description: Place one foot ahead of the other, as if taking a step. Rock onto front leg and push off (e.g., right foot). Bring knee of push-off leg up and as high as possible.
Plyometric exercises: Double leg speed hop. Intensity / Direction: High / horizontal. Description: Stand with feet together, arms at sides and slightly extended behind body. Jump up and out as far as possible while bringing feet toward buttocks. Land in starting position, and immediately repeat jump until all repetitions are completed.
Feet should be kept together throughout. Concentrate on speed, then distance and finally on height.
Plyometric exercises: Single leg speed hop. Intensity / Direction: High / horizontal. Description: Begin with 1 foot ahead of other. Rock onto front leg and push off (e.g., right foot). Bring knee of push-off leg up and as high as possible while in midair.
Non jumping leg is held flexed throughout. Land on right foot, and immediately repeat exercise until all repetitions using one leg are completed. Repeat using other leg to push off. Concentrate on speed, distance and finally on height.
Plyometric exercises: Side hurdle hops. Intensity / Direction: Medium / lateral. Description: Place an obstacle on the ground: height can be increased as performance improves. From standing position on both feet, jump sideways over hurdle, landing on both feet. Immediately jump sideways back over hurdle to starting position. Try to increase number of jumps performed within 30 seconds.
Plyometric exercises: Four line hop drill. Intensity / Direction: Medium / horizontal, lateral & diagonal. Description: Draw a 5 foot square on a flat surface. Start at point "A" facing out from square. Jump to point "B" then "C" then "D" and back to the starting position. Perform as many jumps as possible in 30 seconds. Develops speed and coordination in several directions.
Plyometric exercises: Double leg zigzag hop (Ski Moguls). Intensity / Direction: Medium / diagonal. Description: Set up course using about 10 cones, bags or people 45 - 60cm apart in a zigzag pattern. Start with feet shoulder-width apart, arms slightly behind body. Using arms and legs to propel body, jump diagonally over obstacles in place. Repeat until course is completed. Keep shoulders perpendicular to ground at all times.
Plyometric exercises: In-depth jumps. Intensity / Direction: Shock / vertical or horizontal. Description: Start on heels of both feet, toes slightly hanging over side of box, arms to sides and slightly back. Step off box (do not jump) and land on balls of feet, almost shoulder-width apart, knees flexed. Propel body upward immediately (if vertical height is goal) or forward (if horizontal distance is goal) using arms and legs to propel body in desired direction.
Plyometric exercises: Box jumps (Single or double leg). Intensity / Direction: Shock / vertical or horizontal. Description: Place 4 - 8 boxes 1 to 2 meters (3 to 6.5 feet) evenly apart, depending on amount of horizontal movement desired; 1 box also may be used. Foot contact may be on 1 or both feet, but 1-leg lands are highly intense and should only be done by those doing advanced plyometrics and who have a body weight of less than 100kg (220lbs).
Start about 0.6 meters in front of the first box, feet shoulder width apart and slightly flexed, arms to sides and slightly back. Jump forward and up off both legs to land on first box. Foot contact may be double or single.
Upon landing immediately explode off the box and onto the ground. Upon landing on ground, immediately explode off ground as high or as forward as possible (if using one box) onto next box.
Plyometric exercises: Forward ab throw. Intensity / Direction: Low / - Description: Kneel on the floor / ground holding a medicine ball behind your head with both arms. Use your abdominals to throw it forward. Motion requires a bend at the waist and follow through with your arms.
Plyometric exercises: Medicine ball sit-ups. Intensity / Direction: Low / - Description: Starting position for lead partner is sitting on the floor / ground, legs on the floor shoulder width apart and flexed at a 90 degree angle. Support partner stands 1.5 to 2 meters ( 5 to 6 feet) in front of lead partner holding medicine ball.
Support partner passes medicine ball to lead partner and allows the weight of the ball to push the upper body back and down. When the lower back touches the floor (do not wait until the shoulders touch), lead partner immediately sits up and performs a chest pass to support partner.
Plyometric exercises: Medicine ball chest toss. Intensity / Direction: Low / - Description: Plyometric drills such as this one may be performed using a partner or a wall and a medicine ball that rebounds. Holding the medicine ball at chest level, throw the ball forward with a pushing motion. Keep your arms slightly extended following release.
After ball rebounds off the wall or your partner returns it, catch the ball with your arms extended, swing the weight and momentum of ball as resistance against flexing arms. Repeat throw.
Plyometric exercises: Drop push-up. Intensity / Direction: Shock / - Description: Starting position is kneeling on the floor / ground with torso perpendicular to the floor. Keeping your torso straight, lean forward catching body with hands. Hands should be wider than shoulder-width apart and flexed.
Plyometric exercises: Side ab throw. Intensity / Direction: Low / - Description: Plyometric exercises such as this one may be performed using a partner or a wall and a medicine ball that rebounds. Stand with one side of your body toward the wall or your partner, holding the medicine ball on the opposite side.
With a sideways motion at waist level, throw the ball across the body toward your partner or the wall. The torque should come from your waist. Stay in this position to catch the ball when it is returned and swing back into the starting position to repeat the throw.
Plyometric exercises: Plyometric sit-ups. Intensity / Direction: Low / - Description: Lead partner lies with back on the floor, legs perpendicular to the floor. Support partner stands with 1 foot on each side of lead partner's head while grasping his legs at the ankles. Lead partner grabs ankles of support partner.
Support partner pushes legs of lead partner forward and toward the floor. Lead partner provides light resistance while allowing legs to accelerate toward the floor. Before legs touch the floor, lead partner quickly lifts them back to starting position.
Do you use any unique and effective Plyometric exercises, drills & workouts? What was your experience with them? What results did you notice? Do you have a good or a bad story to tell about your own experience with certain Plyometric exercises, drills & workouts? Or do you have some good information that we may have missed? Let others know!
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