Plyometric Training

Rationale For Using Plyometrics

• The main advantage of a high-horsepower automobile engine is its acceleration: it can get the automobile up to a chosen speed quicker than a lower-powered engine can.
• The Neuromuscular system is the engine of your athletic body.
• Speed of movement and explosive power are related; athletes with higher power to body weight ratios execute faster, and dominate athletics.
• In any sport dominated by fast movements, the athlete who can use strength more quickly (power) has the edge.
• Plyometrics develop power!

PLYOMETRIC DRILLS

LEVEL A

Forward Hurdle Hops. Lateral Hurdle Hops. Forward Hurdle Hops – Quick Feet. Lateral Hurdle Hops – Quick Feet. Box Cross Jumps – Speed.

Box Cross Jumps – Vertical. Box Cross Hops. Box Step Up and Jump. Box Taps. Hexagon Hops. Box Jumps.

LEVEL B

Depth Jumps. Forward Hurdle Hops – Over and Back. Lateral Hurdle Hops – Over and Back. Forward Hurdle Hops – With 180 Degree Turn. Lateral 2-2-1 Hurdle Hop Series. Forward Hurdle Hops – Quick Feet – Over and Back. Lateral Hurdle Hops – Quick Feet – Over and Back. Single Leg Forward Hurdle Hops.

Single Leg Lateral Hurdle Hops. Single Leg Forward Hurdle Hops – Over and Back. Single Leg Lateral Hurdle Hops – Over and Back. Forward Stadium Step Hops. Lateral Stadium Step Hops. Depth Jumps in Series.

When doing plyometric drills always strive for speed of execution.

Imagine the ground is on fire.

Spend as little time as possible on the ground, explode up.

Fully recover between all sets. Think quality, not quantity.

 

© Copyright 2004 Gregory A. Werner