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Step 1
Understand how muscles work. A muscle shortens or contracts in order to produce movement. This is known as a concentric contraction. However, if a muscle lengthens immediately before a concentric contraction, more power is actually produced once the movement occurs. The eccentric contraction, followed by the concentric contraction creates a rubberband or elastic effect, producing more powerful, explosive movements. The shorter the time between the eccentric and concentric contractions, the more explosive the movement.
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Step 2
Ease your way into plyometrics. If you take an aerobics class here and there or if you rarely lift weights, you should not jump right into a plyometrics routine. These exercises are designed for athletes in training who have a solid strength base through weight lifting. After you have developed strong cardiovascular and strength foundations, then you can proceed with some low intensity plyometrics.
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Step 3
Learn the moves carefully. Plyometric moves range from simple side-to-side ankle hops to more advanced depth jumps. Many movements involve a jumping motion of some sort and some require props, such as boxes or a dot drill pad.
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Step 4
Warm up before you begin any plyometric exercise drills. Make sure you are working on a level surface that absorbs shock well, such as grass or turf.
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Step 5
Implement higher intensity plyometric drills with care. Give your body plenty of time to learn and adjust to the low-intensity movements first. Then, slowly introduce the more complicated exercises one at a time.
