Comments on: Beginner’s Guide to Plyometrics

By: M Bivens

M Bivens — Thu, 25 Apr 2013 02:31:11 +0000

Creating a plyometric routine for a sport-specific program requires understanding the mechanics of the sport by doing a needs analysis, breaking down skill patterns into their most elementary parts. For example, a volleyball spike depends largely on being able to make a short approach, convert horizontal movement into vertical lift, and perform a swinging motion at the top of the jump. Plyometric training should focus on developing the vertical component of jumping.

By: Jim Powers

Jim Powers — Sun, 14 Apr 2013 22:47:29 +0000

Look up Hackenschmitt Jumps. You squat in front of a bench or platform, about 12-18″ tall. Jump over it, land in a squat position, and jump backwards on top of the bench, step down and repeat. Be careful .

By: Kenneth

Kenneth — Fri, 05 Apr 2013 20:40:20 +0000

Great beginners workout! THANK YOU!

By: luke

luke — Sat, 16 Mar 2013 17:15:37 +0000

We did a lot of all of these exercises in the Marine Corps

By: Brian

Brian — Fri, 15 Feb 2013 01:28:34 +0000

You guys should checkout this plyo workout http://youtu.be/rxm5H8F7HH0

By: ramesh

ramesh — Thu, 13 Dec 2012 14:29:42 +0000

thanks for good and useful informaton

By: ramesh

ramesh — Thu, 13 Dec 2012 14:00:19 +0000

thanks for good and useful information

By: Leonidas

Leonidas — Mon, 16 Aug 2010 20:48:59 +0000

As a former football player and competitive weighlifter and bodybuilder I reiterate a point too briefly touched on. BE VERY CAREFUL. Fact is if you’re above the age of 25 this is more likely to cause you injury than the fitness results you want. Box jumps are especially strenuous on aging knees and low backs more accustom to an office chair than a gridiron.

One plyometric exercise you can do that is low in shock but high in intensity is board runs. It is an exercise I have deployed with great success with many of the people I have trained. Here is my best effort at describing it:

1. Place a 2×4 on the ground in front of you and stand with your toes facing it just a few inches away from the board.
2. In a running motion (higher the knees the better here) run across the board forward and as soon as both feet have made contact on the opposite side of the board repaeat the motion backwards returning you to the other side of the board.
3. Continue doing this as fast as you can for at least 1 minute (2 minutes is optimum).

After 2 minutes of this I assure you that you will wish you were dead. Take a one to two minute breather and repeat.

This exercise can also be done laterally with a starting position of the sides of your feet facing the board. Other variations include jumping or hopping. All are evil.

By: Buccal

Buccal — Mon, 16 Aug 2010 20:11:08 +0000

It looks like there has been a recent interest in plyometric training, or at least that’s what I gather from some workout program/videos I’ve been trying out.
I gotta admit it’s pretty tough for me to complete the exercises at their maximum explosiveness because of my weak joints.

By: Jen

Jen — Thu, 29 Jul 2010 03:17:50 +0000

I was looking for some drill/conditioning for my son who is going into 8 grade football from Rocket and found your site. First off, great drills and ideas! As a former gymnast and Big Ten scholarship athlete, I can attest to the amazing thing that plyo can accomplish. I increased my verticle jump by 12 inches in a month with intense plyo while out from wrist surgery. If you have an injury you are rehabing, plyo can work along with your therapy to help you strengthen and improve all at the same time. Keep the ideas comming guys:)
Thanks
happy football mom