Plyometric Training
Plyometric training has been used in the sports training arena for many years to develop explosiveness, speed, power, and agility. Typically thought of as jump training, it is much more than that. In most cases, plyometric training calls for the upper and lower body to work together as a single unit to produce the largest amount of power possible. This is high-intensity training and should be attempted only after developing a good base of strength, endurance, and speed.
Below are a few examples of exercises that can be used to take your fitness level to completely new heights. Your coach or trainer should determine which exercises to perform and their order.
Power Med-Ball™ Jump Squat
(
View Photo 1) (
View Photo 2)
Starting Phase: Begin with feet slightly wider than shoulder-width apart. Hold medicine ball at chest height.
Action Phase: Slowly lower into a normal squat position, keeping the butt back while being careful not to lean forward. Once at the bottom of the squat, explode upward extending the arms above your head and pushing the medicine ball slightly forward. Make sure the ball moves forward so it doesn’t hit you on the way down. Repeat as recommended by your coach or trainer.
Starting Phase: Place your Series 7 Hurdles™ 5 to 6 feet apart. Hurdles should alternate in height from 24 inches to 42 inches. The goal is to hop over the 24-inch hurdle and crab walk under the 42-inch hurdle.
Action Phase: From a squat position facing the hurdle, explode upward to clear the first hurdle. Land on the opposite side, rotate facing outward, return to a squat position, and crab walk under the 42-inch hurdle. Once under the second obstacle, repeat the first movement. It is very important to use your arms in conjunction with the lower body movements to produce the most amount of power and to maintain balance.
Squat Jump/Depth Jump
Starting Phase: Adjust your
Power Plyo-Box™ from 26 inches to 42 inches depending on your ability level.
Action Phase: Face the Plyo-Box and lower your body into a squat position. Explode upward using both your upper and lower body to land on top of the box. Walk to the front of the box and step off, catching your body weight by lowering into a squat position. Turn back around to face the box and repeat the movement. Perform the number of repetitions recommended by your coach or trainer.
Split Squat Jumps
(
View Photo 1) (
View Photo 2)
This is an excellent way to strengthen the legs individually while still producing the most amount of power possible.
Starting Phase: Begin in a split squat position with the front foot on the
Aerobic Square. The Aerobic Square is a shock-absorbing platform that will alleviate stress to the joints associated with plyometric training. (Optional) To increase the intensity level, add external weight to the body by wearing a weighted vest.
Action Phase: From the split squat position, jump as high as possible using both the upper and lower body to generate lift off. Bring the arms straight overhead and return down to the Aerobic Square with the opposite leg forward. Repeat as recommended by your coach or trainer.
Power Builder™ Step Hurdle™ Jumps
(
View Photo 1) (
View Photo 2)
You will need a partner to perform this exercise. Attach the belt of the
Power Builder™ around your waist with your partner holding the handle. The cord should remain taut throughout the exercise to produce the best results. Set the
Step Hurdles™ at least 48 inches apart.
Starting Phase: Face the row of hurdles with feet slightly wider than shoulder-width apart. Lower your body slightly to prepare for the hop. Your partner should stay far enough away to provide resistance as you hop over the hurdles.
Action Phase: Hop over each hurdle landing on both feet. Use arm action to assist hopping and to maintain balance.
Optional Exercise: Face away from the hurdles. Hop laterally over each hurdle. Arm action and landing should be identical to front hops.
