Plyometrics

Description

Plyometrics are drills designed to connect strength with speed to produce power. Also known as "jump training", this technique emerged in Eastern Europe in the early 1970s. Coined by American track coach Fred Will, the term derives from the Latin plyo+metrics, or "measurable increases". Plyometric training relates to any activity that requires speed and strength, as it improves your ability to run faster, jump higher, and maneuver in multidirectional sports. If your game involves a court, field, track, mat, pool, ring, rink, or mountain, Plyometrics can help.

Exercise Routine

	Jump Squat With feet parallel and shoulder-distance apart, slowly (in a 4-count) ease into the bottom of a squat. At lowest point in squat quickly explode up, leaping off ground. Land gently and repeat. To ...With feet parallel and shoulder-distance apart, slowly (in a 4-count) ease into the bottom of a squat. At lowest point in squat quickly explode up, leaping off ground. Land gently and repeat. To intensify: Maximize speed and reps and keep arms overhead. (less) Routine: Time: 00:00:30
	Run-Stance Squat Start with your feet in a stance that looks like you're about to run. The toe of the front foot should be aligned with the heel of the back foot. Perform 4 squats in this stance. After completion o...Start with your feet in a stance that looks like you're about to run. The toe of the front foot should be aligned with the heel of the back foot. Perform 4 squats in this stance. After completion of the fourth squat, leap up, twist, and land facing in the opposite direction. Repeat. To intensify: Increase speed and height of jump. (less) Routine: Time: 00:00:30
	Airborne Heisman This is a lateral leaping exercise. Start with feet together and jump sideways. As soon as you land, bring opposite knee to your chest. Repeat back and forth. To intensify: Grab bottom of foot w...This is a lateral leaping exercise. Start with feet together and jump sideways. As soon as you land, bring opposite knee to your chest. Repeat back and forth. To intensify: Grab bottom of foot with each hand. Strike the Heisman Pose. (less) Routine: Time: 00:00:30
	Swing Kick Stand directly behind a chair and lift one leg after another, back and forth over the chair. Modify by keeping knees bent over back of chair and control speed. To intensify: Use a stool for more h...Stand directly behind a chair and lift one leg after another, back and forth over the chair. Modify by keeping knees bent over back of chair and control speed. To intensify: Use a stool for more height and place hands behind head or straight up in the air. (less) Routine: Time: 00:01:00
	Jump Squat With feet parallel and shoulder-distance apart, slowly (in a 4-count) ease into the bottom of a squat. At lowest point in squat quickly explode up, leaping off ground. Land gently and repeat. To ...With feet parallel and shoulder-distance apart, slowly (in a 4-count) ease into the bottom of a squat. At lowest point in squat quickly explode up, leaping off ground. Land gently and repeat. To intensify: Maximize speed and reps and keep arms overhead. (less) Routine: Time: 00:00:30
	Run-Stance Squat Start with your feet in a stance that looks like you're about to run. The toe of the front foot should be aligned with the heel of the back foot. Perform 4 squats in this stance. After completion o...Start with your feet in a stance that looks like you're about to run. The toe of the front foot should be aligned with the heel of the back foot. Perform 4 squats in this stance. After completion of the fourth squat, leap up, twist, and land facing in the opposite direction. Repeat. To intensify: Increase speed and height of jump. (less) Routine: Time: 00:00:30
	Airborne Heisman This is a lateral leaping exercise. Start with feet together and jump sideways. As soon as you land, bring opposite knee to your chest. Repeat back and forth. To intensify: Grab bottom of foot w...This is a lateral leaping exercise. Start with feet together and jump sideways. As soon as you land, bring opposite knee to your chest. Repeat back and forth. To intensify: Grab bottom of foot with each hand. Strike the Heisman Pose. (less) Routine: Time: 00:00:30
	Swing Kick Stand directly behind a chair and lift one leg after another, back and forth over the chair. Modify by keeping knees bent over back of chair and control speed. To intensify: Use a stool for more h...Stand directly behind a chair and lift one leg after another, back and forth over the chair. Modify by keeping knees bent over back of chair and control speed. To intensify: Use a stool for more height and place hands behind head or straight up in the air. (less) Routine: Time: 00:01:00
	Squat Reach Jump This explosive move is performed by jumping straight up after a controlled squat. To intensify: Deepen squat and fight for more height.This explosive move is performed by jumping straight up after a controlled squat. To intensify: Deepen squat and fight for more height. (less) Routine: Time: 00:00:30
	Run-Stance Squat Switch Pick-Up Similar to Run Squat but jumping and changing direction after every squat. Try to touch the floor with every rep. Modify with minimal or no jump and no floor touch. To intensify: Increase height ...Similar to Run Squat but jumping and changing direction after every squat. Try to touch the floor with every rep. Modify with minimal or no jump and no floor touch. To intensify: Increase height and depth and touch floor after every squat. (less) Routine: Time: 00:00:30