How to Do Plyometrics for Strength

Studies show plyometrics improves the strength and stability of all kinds of athletes. They apply a simple plyometrics program to the body while progressively making the exercises harder. Notably, the athletes perform better in sports competitions. Follow these steps to use plyometrics to build strength.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• 3 tall plyometrics cones

Side to Side Cone Hops With Single Leg

1. Stand on one foot at the side of the plyometrics cone.

2. Hold proper posture.

3. Jump sideways over the cone and back to the original side.

4. Keep knees slightly bent for cushioning.

5. Repeat side to side, side to side 10 to 30 times.

Static Jumps With Single Leg

6. Set up the three plyometrics cones placing the middle cone two feet from the first and last cones.

7. Stand on one foot with knees slightly bent.

8. Jump over the first cone and then the other two cones.

9. Perform the same jumps with the other leg. Alternate each leg 5 to 15 times.

Two Leg Box Jump

10. Set the plyometrics box in front of you 1 to 2 feet away.

11. Squat down a bit and jump on to the top of the box with both feet.

12. Jump off the box just as fast and land squarely on your feet in the starting position.

13. Turn around and face the box and perform the same jump again 10 to 20 times.

Tips & Warnings

• Schedule your plyometrics exercises three times a week.
• Plyometrics programs start at a low level and progressively become harder as you continue the program over a long-range schedule.
• Serious athletes tend to benefit from plyometrics. It's best to consult with a personal trainer before you start a plyometrics program.

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