Plyometric training is considered as one of the most efficient methods to develop explosive power. Athletes engaged in various sports can definitely gain from the power training, especially if it goes hand in hand with strength training. But before you can design your own training program, you have to be acquainted with the different aspects and learn various guidelines in plyometrics.

Consider A Few Things First

Before you go into detail with the types of exercise, the intensity or the progression of the training program, take into account a number of things first. For instance, the intensity and the types of drills should largely depend on your current physical condition and strength level.

Bear in mind that plyometrics should never be taken too lightly. Therefore a considerable amount of caution must be observed. The drills, although they may look easy at first, are in fact very strenuous and may take its toll on your muscles and joints. So ideally, you need to be in good shape prior to starting a plyometric training regimen. Plus, you need to perform this alongside other types of exercises such as strength training and aerobics.

Adequate instruction and proper form are the next most important aspects in plyometrics. Untrained and badly informed persons should steer clear from this type of exercise if they don’t want to get hurt. Because even though the drills look simple, the risk for injury is indeed great.

Without adequate instruction, you will not be able to execute the exercises properly, or arrive at your desired goal for that matter. Also, the proper form would be impossible to perfect with no guidance from a plyometrically-trained person. Consequently, you won’t be able to build up the maximal muscle power you wish to attain.

Performing the exercises on a suitable floor is also important as this may help reduce the risks of joint and muscle injuries. Steer away from hard surfaces. Look for something that is more flexible and absorbent of the impact of repetitive landing. When it comes to equipment, make sure that everything that you will be using in the drills is risk-free.

For instance, choose plastic cones that are bendable so that you will not incur serious injuries if you ever land on them accidentally. The top surface of the boxes used in box drills also needs to be skid-proof to prevent injuries caused by slipping.

Select The Appropriate Exercises

Numerous plyometric exercises were designed for the lower and the upper body parts. Like any type of sports training, choosing the suitable exercises should be based on the movement of a particular sport. For that reason, they should mimic the motor patterns of the sport as directly as possible.

The lower body plyometric drills are appropriate for a lot of sports. Basketball, sprinting, track and field, soccer, rugby, hockey, baseball and football are just some of them. These sports routinely incorporate lower body plyometric exercises into their regular training regimen, alongside strength and skills training.

Upper body exercises, on the other hand, can provide numerous physical benefits to athletes in the field of volleyball, softball, basketball, tennis, baseball, golf, badminton, and other sports that involve throwing and tossing objects. In addition, players with specific positions such as a soccer goalkeeper will surely find the upper body drills valuable. To perform these exercises, an athlete would often need a medicine ball since a lot of the upper body drills require its use.

Once you have picked out the types of exercises that are right for you and your particular sport, proceed with planning for the warm up drills. These activities should be closely related to the main plyometric exercises that you would be performing later on. The purpose of warming up is to increase your body temperature and prepare your joints and muscles for the forthcoming strenuous activities.

Follow The Correct Intensity, Frequency And Progression

The best approach would be to keep the drills simple. Remember that proper form may not be that easy to acquire, so try to focus on that first before thinking about the frequency and volume of the exercises. As a rule, beginners should start with low-intensity exercises.

The frequency will also depend on the athlete’s physical condition. You have to remember that the saying “no pain, no gain” is not always the case. So try to progress slowly and never push yourself to the point where you feel like your muscles are going to snap. Don’t forget that moving forward gradually is the key to successful and injury-free plyometric training.

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