Plyometrics are ideal for helping build some power into your training. If you can add one to three plyometrics training sessions into your routine, you will develop excellent power for speed and jumping. All athletes can benefit from this type of training, so read on to see how you can use it to improve your skills.
Plyometrics need to be done properly in order to get the benefits. If you perform them wrongly, you will not benefit and you could even injure yourself. These exercises are not meant to be done like cardio. In fact, these exercises are designed to be done with maximum power and minimum time – so they are explosive movements.
The best way to do plyometrics is three to eight powerful repetitions for three to six sets. All plyometrics should also be performed with proper technique to avoid the risk of injury. There are many styles of press-ups that utilize plyometrics, and Andy Murray drew attention to them when he used these techniques in his warm-up at Wimbledon.
Some great examples of plyometrics exercises are the lateral box jump and the front box jump. With these box jumps you need to stand to the front or side of a box and squat next to it. Use your quad muscles to jump powerfully upwards and on to the box. Land on the balls of your feet softly and under control – you can then repeat the exercise. To increase the difficulty you can set the box higher or carry weights in your hands.
It is important to wear the right clothes while performing plyometrics so that your limbs aren’t restricted. For example, shorts and t-shirts or Team Football Kits from stockists such as www.kitking.co.uk are ideal to wear for quick explosive exercises. These types of clothes do not hinder movement and are usefully lightweight.
Another exercise that is great in your plyometrics routine is the barbell jump. Barbell jumps require you to jump back and forth over a barbell lying on the floor with weights attached to the ends to raise the bar off the floor. You can carry weights in your hands to add to the difficulty. You should jump with knees bent and land softly, staying light on your feet. This exercise builds leaping ability and strengthens ankles and calves.