Improve Your Athletic Performance: Plyometrics

Plyometrics is a form of exercise that makes use of powerful and explosive movements, typically used to improve athletics. Think of a sport you might play, and then think of any type of explosive movement related to that sport as an example (ex: Jumping in basketball). Plyometrics training will no doubt help improve on these types of movements, transferring to more of an elite playing level by you in those sports.
    The outcome of this style of training is to condition our muscle tissue and nerves to perform maximum effort exertion in a minimal amount of time. It is quite grueling on the nervous system though, so make sure you have enough rest and recovery. I suggest doing this workout 2-3 times a week.
    This program will contain all lower body plyometrics, although upper body exercises are available. The equipment you will need for this program is:
Jump Rope
Jump box/platform

Don’t forget to warm up and stretch before starting.

Jump Squat

Squat Jumps, 10 sets of 4 reps (30-45 seconds rest)
*Assume a squat stance, slowly lower yourself like a normal squat and then explode up in an attempt to get as much height as you can, while keeping control of your body. As you land, control your weight and immediately lower yourself to the bottom of the rep and explode up again for rep number 2. Etc.

Calf Jumps, 5 sets of 30 reps (30-45 seconds rest)
*Use only your calf muscles (lower leg) to explode up. As you land, lower then explode up again immediately.

Lateral Shuffle

Lateral Shuffle Jumps (Using box), 5 sets of 15 reps (each leg, 45 seconds rest)
*Stand with one leg on the box and one off (both feet square). Jump laterally so that your foot that was on the floor is now on the box. The foot that was on the box is on the opposite side of the floor as your other foot was before the jump.

Box Jumps, 8 sets of 4 (30-45 second break)
*Begin standing in front of the jump box. Squat down, then explode up attempting to land both feet on top of the box. You should be able to support your weight on these feet when they land (Therefore, have body control and even stand up straight if you wanted). Hop back down, take a second, then continue your second rep. Use your own discretion about the height of the boxes.

Skip rope, 5 minutes.
As you get better, do variations like doubles, triples and single leg jumps.

Cool down and stretching
*Static stretches.




After a few months of doing this, you will definitely see your game step up, so give it a try.

Feel free to email me with any comments or questions.
 
Ty Pritchard
CanFit Pro Personal Training Specialist
tylerrpritchard@gmail.com


Images from:
http://site.hockeytrain.com

womenshealthmag.com