How to Do Plyometrics for Speed

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By eHow Contributing Writer

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Plyometrics exercises the muscles for strength and speed while at the same time stretching them for better overall sport performance. The best exercises for building speed with plyometrics requires performing different types of plyometrics jumps, as suggested in these steps.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Plyometrics cone

Alternate Leg Jumps for Speed

Step 1

Take a jump rope or do this jump without a rope.
Step 2

Keep knees bent while you jump.
Step 3

Jump on one leg and alternate to the next leg while skipping rope.
Step 4

Keep the pace the same and don't change the speed. Just one jump on one leg, and then another jump on the other leg.
Step 5

Continue alternating each leg for 30 jumps.

Single Leg Jump for Speed

Step 1

Use a jump rope or try it freestyle, without a jump rope.
Step 2

Stand in place with knees slightly bent.
Step 3

Jump 10 to 30 times with one leg.
Step 4

Alternate and jump 10 to 30 times on the other leg.

Front to Back Hop With Single Cone

Step 1

Work on a hardwood floor for this exercise.
Step 2

Place the plyometrics cone in the center of the room with plenty of area to jump to and fro.
Step 3

Stand in front of the cone and slightly bend your knees.
Step 4

Jump forward over the cone, and then backwards over the cone, all done in one fluid movement.
Step 5

Repeat the exercise 10 to 30 times on each leg.

Static Squat Jumps for Speed

Step 1

Position your body in a standard squat.
Step 2

Sink your body low to the point where the thighs are parallel with the floor.
Step 3

Explode the body up to the highest point possible in the air.
Step 4

Land by lowering your body fast into the parallel squat.
Step 5

Wait one second, holding the position, and perform the same jump.

Comments

kbouza said

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