Plyometrics

Speed and strength are integral components of fitness found in varying degrees in virtually all athletic movements. Simply put the combination of speed and strength is power. For many years coaches and athletes have sought to improve power in order to enhance performance. Throughout this century and no doubt long before, jumping, bounding and hopping exercises have been used in various ways to enhance athletic performance. In recent years this distinct method of training for power or explosiveness has been termed plyometrics. Whatever the origins of the word the term is used to describe the method of training which seeks to enhance the explosive reaction of the individual through powerful muscular contractions as a result of rapid eccentric contractions.

A few tips

Using a 12 to 24 inch high box, start standing to the side of the box with the left foot raised onto the middle of the box. Using a double arm swing, jump up and over the other side of the box, landing with the right foot on top of the box and the left foot on the floor. This drill should be done in a continuous motion, shuffling back and forth across the box.

Using a 6 to 12 inch high box, start standing to the side of the box. Place the foot closest to the box on top. Use the leg on the box to raise the body until the leg is extended, then lower to the starting position. Donظ€آt push off the foot on the ground; use the bent leg to do all the work. Perform the exercise using both legs.

Using two parallel lines, 24 to 42 inches apart and 10 meters (yards) long, start balanced on one foot on a line. Jump from one line to the other in a continuous forward motion for 10 meters, always taking off and landing on the same foot. Do not double hop at the touchdown. Perform on each foot.