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How to Do Plyometrics for Strength

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By eHow Contributing Writer
(1 Ratings)

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. Step 1

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

  2. Step 2

    Hold proper posture.

  3. Step 3

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

  4. Step 4

    Keep knees slightly bent for cushioning.

  5. Step 5

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

  6. Static Jumps With Single Leg

  7. Step 1

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

  8. Step 2

    Stand on one foot with knees slightly bent.

  9. Step 3

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

  10. Step 4

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

  11. Two Leg Box Jump

  12. Step 1

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

  13. Step 2

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

  14. Step 3

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

  15. Step 4

    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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