Plyometrics

Plyometrics is a type of exercise training that leads to fast, powerful movements. Athletes use this type of exercise for improving sport performance. A muscle is loaded and then contracted in rapid sequence. This can help you jump higher, run faster, throw farther, or hit harder, depending on your training goal.

These exercises have a risk of injury due to the powerful forces generated during training, and should only be performed by well-conditioned individuals under supervision. High levels of physical strength and flexibility are required before beginning this training.

It has been suggested that you be able to perform 5 repetitions of the squat exercise at 60% of your bodyweight before trying plyometrics. Core body strength is also important for this type of exercise to be safe. You need good balance, agility, and coordination

Flexibility is important for injury prevention and to enhance the effect of the stretch shortening cycle.

Depth Jump:

Basketball plyometric workouts:

Plyometric Training:

The Jump Squat:

Secrets of Plyometric Training:

You must be taught proper technique before starting any plyometric exercise. These exercises are highly focused, intense movements done in repetition. This increases the potential level of stress on joints and tendons. Therefore safety precautions are a strong prerequisite to this particular method of exercise.

Only low-intensity and low-volume exercises should be performed by athletes under the age of 13 or for athletes who squat less than 1.5 times their bodyweight. Also if you are over 240 lbs be careful doing these exercises and stay with low intensity.

Use a soft surface like grass or mats. Hard surfaces like concrete should never be used. Make sure your shoes are padded and fit properly.

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