Plyometrics is a huge buzzword today and is important exercise for athletes. If your body has the needed strength and stability, plyometrics will improve your speed and sports power by leaps and bounds.
It doesn't help an athlete to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.
Here is a good general plyometric workout to improve your sports power and speed.
1. In Place Vertical Jumps, full speed, Double Leg, 3 sets/10, 2 minutes rest between sets
2. Depth Jumps, 2 sets/10, 2 minutes rest between sets
3. Bounding and Lateral Bounding, full speed, 2 sets of each/10, 2 minutes rest between sets
4. Lateral Cone Jumps, full speed, 2 sets/10 each side, 1 minute rest between sets
5. Standing Broad Jumps, full speed, 2 sets/10, 2 minutes rest between sets
6. Dumbbell Calf Raises, full speed, 3 sets/25, 2 minutes rest between sets
Do a plyometric workout no more than 2 days a week because of the full speed intensity of this type of workout.
Avoid knee injuries by perfecting jumping and landing techniques before progressing to full speed plyometric workouts.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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