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Step 1
Evaluate your earlier training experience. Note if you exercise regularly and consistently. Write down if you do weights or play competitive sports like tennis, racquetball, volleyball or basketball.
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Step 2
Jot down your age and body condition.
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Step 3
Determine if you possess a full range of motion. If not, hold off on doing plyometrics until you possess this ability.
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Step 4
Meet with a personal trainer and determine if you possess a good enough strength base to perform plyometrics. If he feels you need conditioning before starting the program, organize a strengthening program to apply for a few months before beginning plyometrics.
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Step 5
Follow your strengthening program by paying close attention to activities that focus on the core muscular system, which plyometrics training addresses.
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Step 1
Place your body in a jumping stance, which means slightly bending your knees and spreading your feet apart.
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Step 2
Jump up and down for 15 seconds, keeping in mind to perform short, fast jumps while staying in place.
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Step 3
Maintain excellent posture and turn toes up at each landing from the jump. Include arm movement, making them go up as you jump up and down as you land.
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Step 4
Keep track of the number of contacts to the ground made in 15 seconds. Remember that number because it gauges your overall improvement.
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Step 5
Perform six sets of 15 second jumps, counting how many times you touched the ground at each set. Rest 30 seconds between sets.
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Step 6
Continue this plyometrics exercise three times a week prior to your regular work out and monitor your progress of increased jumping speed by more contacts per 15 seconds.
