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.
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Things You'll Need
- Plyometrics cone
- Plyometrics box (6 inches or 12 inches tall)
- 3 tall plyometrics cones
Instructions
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Side to Side Cone Hops With Single Leg
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1
Stand on one foot at the side of the plyometrics cone.
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2
Hold proper posture.
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3
Jump sideways over the cone and back to the original side.
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4
Keep knees slightly bent for cushioning.
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5
Repeat side to side, side to side 10 to 30 times.
Static Jumps With Single Leg
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6
Set up the three plyometrics cones placing the middle cone two feet from the first and last cones.
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7
Stand on one foot with knees slightly bent.
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8
Jump over the first cone and then the other two cones.
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9
Perform the same jumps with the other leg. Alternate each leg 5 to 15 times.
Two Leg Box Jump
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10
Set the plyometrics box in front of you 1 to 2 feet away.
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11
Squat down a bit and jump on to the top of the box with both feet.
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12
Jump off the box just as fast and land squarely on your feet in the starting position.
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13
Turn around and face the box and perform the same jump again 10 to 20 times.
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1
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.
