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Plyometric Workouts, Training & Exercises 

Plyometrics are specific exercises that involve any kind of jumping, skipping, hopping or leaping movement. The purpose of plyometric training is to develop an athlete's power, speed, and quickness for enhanced athletic performance.

Plyometrics is very effective for power development (strength + speed) because it trains both the slow twitch and fast twitch muscle fibers to contract or "fire" faster, which produces greater force. Greater force equals more power.

Power is a byproduct of three key components:

1. Quantity of muscle fiber type (fast twitch vs. slow twitch)
2. Speed of muscle fiber contraction
3. Speed and efficiency of neuromuscular firing.

Plyometric training improves that last two components. Weight training, with weights greater than 60% of your one rep max, is another effective way to train for power. Plyometrics combine with weight training will maximize your power development, but is only recommended for the well-trained athlete.

It's important for athletes to understand that any type of training, whether it's plyometrics, weight training, aerobics, or playing a certain sport, will overtime cause the muscle fibers to adapt and take on characteristics of the specific training. Plyometrics and weight training help develop your power to it's full potential.

Plyometrics are most beneficial for athletes in the following sports:
  •  badminton
  •  basketball
  •  football
  •  ice hockey
  •  lacrosse
  •  martial arts and mixed martial arts (MMA)
  •  rugby
  •  tennis
  •  volleyball
A word of caution...plyometrics is extremely intense. To reduce your chances of injury, I don't recommend that you engage in plyometric training anymore than three times a week. Beginners should only do plyometrics once a week, gradually working their way up to two to three times per week. Be sure to wear shock absorbent shoes, and if at all possible don't train on cement.

It's also a good idea that you perfect you technique for jumping, bounding and hopping using just your bodyweight before training over obstacles such as plyometric boxes and hurdles.

With the precautionary stuff out of the way, check out the plyometric workouts below to get started...

Plyometric Training Programs

man jumping
Plyometric Training for Basketball
Detailed simple to follow workout programs to develop your basketball explosiveness and vertical jump.

Tennis Plyometric Training
These programs can help you better explode into your serve and ground strokes, as well as develop your lateral explosiveness on the tennis court.

Plyometric Programs for Volleyball Players
These programs will help your attack game by improving your leg power and vertical jump.

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