There are many benefits of plyometric training especially for various sports and sporting events. Plyometrics are a good method of maintaining muscle mass and increasing strength.
This type of training can help prevent sports related injuries.
One problem with plyometrics is that you cannot rely on it for all of your training. Other Types Of Fitness Training must be cycled with it otherwise you can cause injuries.
Match your plyometric exercises to your sport, if you are involved with one. All plyometric sports training has to be specific which means the exercises you perform should match the movements of your sport as close as possible.
A good example is a volleyball player who needs to improve their vertical jump. In this instance the athlete should stick to box or drop jumps because they closely match the movements during a game.
As with all other types of fitness training you need to ensure your nutrition plan is as good as your fitness plan if you want to achieve the full Benefits Of Plyometric Training.
Athletes who play basketball at a high level need constant, explosive power. Plyometrics are explosive exercises that help with vertical jump and leg power.
The benefits of plyometric training also include better coordination, balance and flexibility.
Plyometric explosive leg power exercises work great for basketball because they transfer into the exact movements during a game through muscle memory.
The key goal of plyometrics is not about building muscle size but rather producing maximum force instantaneously.
As with basketball, volleyball players need to increase vertical jump and power. Keep in mind that plyometrics explosive leg power has to involve both muscle contraction speed and muscular strength.
Plyometric drills help you improve your neuromuscular system which means you will be able to produce a far greater amount of force in a reduced period of time.
If you are an athlete you should only use plyometrics during the off season for a number of weeks leading up to the start of the season. The off season period before this should be geared towards Functional Fitness Training and maximal strength.
Soccer is a sport that will benefit greatly from this type of training. You can use the most basic plyometric exercises and notice very good benefits.
As an example you can use a soccer ball. Begin by standing beside one and jump sideways over it then forwards and backwards over it. You can do about 20 reps sideways then switch and do the same number in the forward/backward direction.
Again, you need to perform plyometrics that are sport specific. If you don’t you won’t get the full benefits of plyometric training. Proper exercise selection is very important.
Ski Drill: This will improve quickness and foot speed.
Start by performing 2 thirty-second sets. This means that the work portion of each set of this drill is continuous for thirty-seconds, followed by a thirty-second rest period. As your cardiovascular system adjusts, increase the work to one-minute sets.
On a firm and flat surface with your feet closer than shoulder width apart, bend your knees slightly and jump from side to side as quickly as you can as if you are skiing. Your jumps should be about eight inches to each side.
Bunny Hops: Bunny hops begin with your feet in a shoulder-width position. Next lower yourself into a squat. This is the starting position.
Now force your arms backwards in a swinging motion then forward. As you bring them forward use your legs to leap up and forward as far as you possibly can.
Land so that your body is in the start position again. Without delay, continue until you have done as many as you can. Rest for 60 seconds and repeat for another set.
Bounds: Bounds focus on one leg at a time.
From a standing position, leap forward using one leg to propel yourself and land on the opposite one. Again, without any delay use the opposite leg and perform the same action.
Check through our plyometric training section for the many benefits of plyometric training and improve your athletic performance and fitness levels.
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