Plyometric Exercises

By correctly implementing a training routine that combines the use of the musculoskeletal and nervous systems one is able to improve their power, speed, agility and general athletic performance. Plyometric exercises are a group of training movements intended to increase the power output of muscles without focusing on improving ones over all strength. This type of training places extreme stress on the body and while they can cause injury if performed incorrectly, they are impressively beneficial to athletes that are active in sports requiring jumping and landing. Maybe the highest risk of injury with these training exercises is in the landing.

Through training and implementation of proper techniques, ones should be able to remain injury free. To help prevent injury one must learn how to land properly during plyometric exercises. It is recommended that one lands first on his or her toes and allow the foot to roll back to the heel, thus using the entire foot. The goal is to reduce the stress placed on your joints, especially the knees. At all costs, avoid landing in a twisted or turned position. Instilling this landing so that it is automatic will not only help during training exercises it will also be carried over to your sport thus decreasing the chances of injury during play.

The basis of these exercises is to increase the power provided by muscles through a combination of nerve stimulation and muscle movement. Nerves cause the muscles to lengthen, take a short break and then with great explosion shorten. The entire process is fast and powerful. And with repeated practice, can increase vertical jump, speed and agility. An example of plyometric exercises includes the Jump to Box technique. Starting with feet slightly wider than hips, facing the box you will jump onto; quickly lower self into a semi- squat position and without hesitation jump onto box. The amount of time between the squat and jump should be a little as possible to get the most power out of your jump. Then step down from box and repeat.

You should always land softly during these exercises, decreasing pressure to your joints. Another great exercise that focuses on the lower body but at a higher intensity than the Jump to Box is the Box Drill with Rings. For these plyometric exercises, you will need to place four rings large enough to jump into on the floor in the shape of a square. Standing in front of the first ring with feet slightly wider than hips, with the use of both feet hop forward into the center of the first ring. Hop forward again into the second ring that is directly in front of you. Now you will do a lateral hop to your left into the third ring, hopping backwards into the fourth ring and finally hopping laterally to your right to finish. Then you are ready to repeat. The goal is to keep the time your feet are touching the ground as little as possible.