Plyometrics is a type of bodyweight training that aims to improve speed and power by training muscles to produce the greatest amount of force possible in the shortest time. Plyometrics can help to improve your overall athletic performance and strength, but only if you do it right! Here are some pro tips for plyometric training.
Create a Plan
The first step in creating a plyometric power plan is determining your goals. You can use the template below to help you do this:
● Goal: __________
● Reason why: _______
● What will happen if I achieve it (or don't): ______
Warm Up Properly
Warming up properly is one of the most important things you can do to prevent injury. A good warm-up should consist of some light cardio followed by dynamic stretching and finishing with some lightweight training. Here are some examples:
● Jog for 5 minutes (or ride a bike)
● Stretch your hamstrings, quads, and hip flexors for 15 seconds on each side (you can use this website as a guide)
● Do 10 reps of jumping jacks with high knees in place for 30 seconds per side (this will help stretch out your calves)
Stretch and Cool Down
Stretching is an important part of any exercise routine, and it's especially important for plyometrics. Stretching helps prevent injuries by improving your range of motion and increasing blood flow to the muscles.
However, stretching should be done after the exercise is complete (unless you have a tight muscle). If you stretch before your workout, it could reduce your performance! Also, remember that not all muscles need to be stretched equally--you might only need 10 minutes of stretching per day if you're doing lots of jumping around.
Practice Proper Landing Techniques
Landing properly is a crucial component of plyometric training. Landing with the knees slightly bent and hips down will help protect your joints from injury, especially when jumping up or down from a box or bench. By keeping your arms up and out during each jump, you'll be able to maintain balance and avoid tripping over yourself.
Determine Your Starting Strength Level
Before you start your plyometric training, it is important to determine your starting strength level. If you are new to plyometrics, begin with a lighter weight and build up over time. If you have experience with plyometrics, use the heaviest weight that allows for proper execution and technique. If this is not clear in your mind yet, choose a lighter weight and work up slowly until the technique can be maintained at all times.
Use the Right Drills for Power Development
Plyometrics is a great way to develop power. The main goal of these exercises is to increase your ability to produce force quickly, which means you'll be able to move faster and jump higher. To start with plyometric training, choose the right drills for your sport or activity. Here are some tips for choosing the best drills:
● Choose drills based on what you want from them--not just because they look cool! If you're interested in developing speed and agility but not jumping height or distance (e.g., if all of your movements are lateral), then skip over those fancy explosive hops/jumps and focus on other drills instead.*
Vary Your Training Frequency, Intensity and Time
● Varying training frequency, intensity, and time are also important.
● For example, if you're a beginner and want to build up your strength, do three sets of 15 reps at 60 percent of your max capacity (or whatever number of repetitions that feels like). Then increase each week by one rep until you reach 15-20 reps per set.
● If you have more advanced goals, such as improving speed or power output, try doing fewer reps with more weight for fewer sets--for example, 4-6 sets of 1-5 repetitions at 80 percent max capacity.
Incorporate Other Exercises Into Your Program
The following exercises can be used to complement your plyometric workouts.
● Jumping rope
● Medicine ball slams
● Jumping lunges (forward and backward)
Drop Down for Depth Jumps
● Drop down to a squat position.
● Jump as high as possible and land softly on the floor, trying to land with your feet at shoulder width apart. If you're unsure how far to drop down, start by dropping into a full squat, then slowly work your way down until it feels comfortable but challenging.
● Repeat for 10 repetitions and do this exercise three times per week or every other day (or whatever schedule works best for you).
Take Advantage of Plyo-Releases
Plyo-releases are an excellent way to take advantage of the stretch reflex and jump higher. To do a plyo-release:
- Stand on the edge of a box or bench with your feet shoulder-width apart and arms at your sides.
- Bend down until your hands touch the ground in front of you--you should feel like you're about to do a pushup (but don't actually do one).
- Jump up as high as possible so that when you land back on the box/bench surface after taking off from there, it feels like there's no impact!
This is because when we bend over before jumping up into space, our body naturally stores some elastic energy within its muscles which helps us spring back up easily without having any impact force transmitted through our joints or bones. This makes plyometric training much safer than other forms, such as weightlifting or running sprints, because there's less risk for injury due to repetitive stress being placed upon certain structures within our bodies, such as ligaments & tendons; Plus, it also allows us more freedom since we won't have any restrictions due simply because something hurts too much anymore."
Perform the Fastest Lateral Hop Possible (in Place) During Each Step when Doing Box Jumps
The fastest lateral hop possible is the one that's most comfortable for your body. You may be able to perform a quicker lateral hop than what you're currently doing, but if it doesn't feel right, don't force it!
Consider using a box to help you learn how to perform this exercise with maximum efficiency. A lower height will allow you to focus on speed without worrying about being off balance or falling over as much (which can happen if the box is too tall). You can also choose between performing this exercise indoors or outdoors based on what suits your needs best--if there are no boxes available at home or outside conditions aren't ideal for plyometrics practice, skip this step altogether!
Conclusion
In conclusion, plyometric training can be a great way to improve your overall athletic performance and strength. However, it is important to do it right to avoid injury and get the most out of your workouts. By following the pro tips outlined in this article, you can create a plan, warm up properly, stretch and cool down, practice proper landing techniques, determine your starting strength level, use the right drills for power development, vary your training frequency, intensity and time, incorporate other exercises into your program, drop down for depth jumps, take advantage of plyo-releases, and perform the fastest lateral hop possible during each step when doing box jumps. With these tips, you can safely and effectively incorporate plyometrics into your training routine and achieve your fitness goals.
