Plyometrics For Power Athletes

Plyometrics are important exercises for power athletes. Power athletes play sports that require power and speed like football, soccer, track, lacrosse and basketball.

Really, any athlete in any sport can use some form of plyometric exercise. If your body has the needed strength and stability, plyometrics will improve your 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. Plyometric exercises help you to increase power.

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.

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Mark Dilworth, BA, PES
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