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Plyometrics

Date:
By Tommy

 

Plyometrics

Plyometrics or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power.

Plyometric exercises are a great way to improve your athletic performance. They will help to increase your power. You will be able to jump higher, jump further, cover move ground in a few short explosive steps, improve your off the mark step and speed which can apply to pretty much all sports. A plyometric movement is a quick, powerful move that starts with an eccentric (muscle lengthening) action and is immediately followed by an explosive powerful concentric (muscle shortening) action.

It is important to warm up properly and have a solid strength base before starting plyometric training. If you have never participated in plyometric training start out slow and easy. Gradually increase your jump height, distance, and overall explosive effort to reduce your risk of sustaining an injury. I would recommend not completing plyos on the same day as your lower limb strength day and give yourself at least 1-2 days rest between sessions.

There is a lot of great plyometric exercises out there but here are five that you can work into your training regime to get started on improving your athletic performance.

 

Tuck Jumpstuck

Start standing with your feet shoulder width apart. Lower your body quickly into a squat position, then explode upwards bringing your knees up towards your chest.  Repeat 10 times.

 

 

 

Lunge JumpLJ

Lunge forward until your rear knee is almost touching the ground. Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge and repeat 10 times.

 

 

 

2-Leg Bound2LB

Start in a squat position, and using your arms to propel yourself, jump as far forward and high as possible. Cushion your landing (land back in the squat position), and immediately take off into your next jump. Repeat 10 jumps. Try to get through them in the shortest period of time.


 

Single-Leg BoundingSLB


Stand on one foot squat down and jump as far and as high as you can. Cushion your landing (land back in the squat position), and immediately take off into your next jump. Repeat 5 jumps. Try to get through them in the shortest period of time. Then switch and repeat on the opposite foot.


 

Lateral hoppingLH


Standing on one foot, drop into a squat by pushing your hips back and bending your knees. Immediately explode and push up off the floor and hop to the side as far as you can. Land softly, stabilise on your other foot, and without pausing, hop back to the other side repeat 20 hops, 10 on each foot.