Plyometric Exercises
What is Plyometrics?
Plyometric training is a type of jumping
exercise to develop explosive power. Plyometrics is used for sports that
require short bursts of power, such as football, tennis, squash and basketball,
but it also makes a useful workout for anyone who wants to enhance their
power. However, note that a plyometric routine is a high-impact activity,
so avoid it if you have any back pain or joint problems.
How to Do Plyometric Bounds?
Jog for a few paces. Then push off with your
right foot, bringing it forward (knee bent, thigh parallel with ground),
and reach forward with your left arm. As your right leg comes through,
your left leg extends back and remains extended for the duration of the
push off. Land on your right foot. Repeat the bound using your left leg.
How to Do Plyometric Leg Hop?
Stand on one leg. Use it to push off and
hop forward, landing on the same leg. Swing your other leg to increase
the length of your jump. But mainly the aim is to achieve height. When
landing, come down on the ball of your foot, and immediately push off
again. Try to keep your body as vertical as possible during these plyometric
hops.
How to Do Plyometric Tuck Jumps?
Jump upwards from a standing position and
try to push your knees as close to your chest as possible. Land on the
balls of your feet and immediately spring up again.
Plyometric Jumping Exercise Advice
(1) When jumping, crouch down so your knees
reach a 90 degree angle.
(2) Use your arms to gain extra height, when hopping or jumping.
(3) When landing, concentrate on absorbing the impact with your hip, knee
and ankle joints - not simply your feet.
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