What is Plyometric training?
Plyometric exercises are specialized high intensity training techniques used to develop strength and speed. These exercises enable the muscles to reach the maximum force in the shortest amount of time. These are usually explosive, high intensity muscular contractions, like jumping and hopping. Jumping from the floor to a box, 'Burpee's', explosive jumps in the ...etc.
Adding a set of plyometrics to your routine once or twice a week will show incredible results in balance, increased speed and agility. It is always best to do these drills on some kind of cushioned floor or, grass.
Here are a couple to try!
The Payoff: Improves balance; strengthens ankle, knee, and hip joints.
1. Jump and Sticks
Jump from and land on the balls of both feet. Jump high, not far. Land with knees bent and hold two to three seconds before jumping again. Alternate jumping 10 yards forward and sideways.
2. Two-Way Hops
Start balanced on your right leg. Hop two to three feet forward onto your left leg. Hold for two seconds to regain balance. Stay facing forward and hop back to the start position onto your right leg. Now hop onto your left again, but move sideways, then back. That's one set. Do three more, then repeat the drill starting on your left leg.