Plyometric Training Routine

Plyometric Training Routine Plyometric exercises aim to improve your ability to use your strength more rapidly. It stands to reason therefore that you need to combine plyometrics with weight training. Planning your routine Plyometrics vary in intensity levels from low: skipping, to very high: drop jump from 1 meter. To assess your level the following tests are recommended: Check your balance by standing on one leg for a minimum of 30 seconds low to medium intensity This time stand on one leg for a minimum of 30 seconds in a semi-squat position medium to high intensity You should be strong enough to squat at least 1.5 times your weight before you attempt plyometrics You should aim to complete 2-4 sessions per week maximum. Allow for a recovery time of about 48-72 hours between sessions. Ideally you should not schedule plyometrics the day after a strength session since your muscles will still be sore and recovering. This might pose a planning problem. Below is a suggestion for you to follow or adapt. Note that you do not exercise each part of the body more than twice with weights and twice with plyometrics. This is the maximum recommended. Never over train. Day Weight training Plyometrics Monday Upper body Lower body Tuesday Lower body Rest Wednesday Rest Upper body Thursday Upper body Lower body Friday Lower body Rest Saturday Rest Upper body Sunday Rest Rest In Plyometrics, the term volume is used for the number of repetitions per session. For the lower body, each ground contact counts as one repetition. Your aim is to minimize the contact time. Note the word immediately which appears in each exercise. However, you need to rest between each set and the recommended work to rest ratio is 1:10. So if you did 20 seconds of Squat Jumps you would need to rest 200 seconds before moving on to the next exercise. Below is a suggestion of Plyometric Volume per Session Athlete s level Ground Contacts Beginner 80-100 Intermediate 100-120 Advanced 120-140

The Warm Up Start your session with a thorough warm up, paying special attention to mobility of your joints. Never start a plyometric routine from cold. You should do 5 to 10 minutes of jogging on the spot; toe jogging and straight leg jogging are recommended. Stretch your lower back. Wear shoes with good cushioning and exercise on a soft surface. You will need a plyometric box for some of the exercises Lower Body Plyometric Exercises (Low Intensity) Squat Jumps Stand with your feet shoulder-width apart, keep your back straight and bend your torso slightly forward. Keep your arms at your sides with elbows at about 90 degrees Lower your body until your thighs are parallel to the floor (semi-squat position) and immediately jump up as high as you can, throwing your arms up. Land on both feet. Rest for 1-2 seconds and repeat. Jump to Box Stand facing a suitably elevated box (you could start with a step). Keep you feet slightly wider than before Lower you body to a semi-squat position and immediately jump onto the box Step off (do not jump back down). Rest for 1-2 seconds and repeat Lateral Jump to Box Stand to the side of the box with feet as before Lower your body to a semi-squat position and immediately jump onto the box Step off and rest as before Lower Body Plyometric Exercises (Medium Intensity) Split Squat Jumps Stand with your feet hip-width apart. Step back about 2 feet with your left foot standing on the ball of your foot. Lower your body by bending your right hip and knee until your thigh is parallel to the floor then immediately jumps upwards. Switch feet in the air so that your left foot lands forward. Rest as before and repeat, switching sides Tuck Jumps

Stand with your feet shoulder-width apart, keep you knees slightly bent and your arms at your sides as for the Squat Jumps Jump up bringing your knees up to chest level Land on the balls of your feet and repeat immediately Bounding This exercise is an exaggerated running motion focusing on foot push-off and air time Jog into the start of the exercise for forward momentum After a few feet, forcefully push off with the left foot and bring the right leg forward. At the same time drive your right arm forward. Repeat immediately with other leg and arm Lower Body Plyometric Exercises (High Intensity) Zigzag Hops Stand about 1-2 feet away to the side of an agility ladder or some similar object Jump straight up, pushing from both feet and land on the other side. Immediately repeat and land on the other side. Move in a zigzag up the length of the ladder Single Leg Tuck Jump Similar to the Tuck Jump above, this time on one leg only until you have achieved your number of repetitions. Rest and repeat on the other leg Drop Jumps Stand on a box, feet shoulder-width apart and with your toes close to the edge Step off box and land on both feet. Immediately jump up as high as you can, throwing your arms up. Keep the jump vertical Rest for 5-10 seconds and repeat Start with a box 12 inches high and gradually increase height. Upper Body Plyometric Exercises You will need a medicine ball for the first two exercises Overhead Throws Stand with one foot slightly in front with knees also slightly bent facing a wall (or a partner) Hold the medicine ball behind your head with both hands

Forcefully throw the ball forward as hard as you can into the wall or towards your partner Catch the ball and immediately repeat from starting position (ball behind your head) Slams Stand with feet shoulder-width apart and knees slightly bent Hold the medicine ball behind your head with both hands Forcefully throw the ball down on the ground as hard as you can Catch the ball and immediately repeat from starting position Plyometric Push-Ups Get into a classic push-up position Lower yourself to the ground and immediately and forcefully push up hard enough so your hands leave the floor Land on your hands and immediately lower yourself again and repeat Cool down and stretch after your session. Plyometric Exercises for Athletes (Football, Hockey, Basketball) Below are instructions for plyometric exercises suitable for more advanced training. Lower Body Lateral Box Push Offs (F,B) Stand to the side of the box with your left foot on top of the box and the right on the floor Forcefully push off the box with your left foot and jump as high as you can throwing your arms up Land with your right foot on the box and your left on the floor Repeat immediately from this side Bounding with Rings(1) (F,H,B) Place 4 rings in a zigzag with 3-4 feet gaps between them Jog into the start of the exercise for forward momentum After a few feet, forcefully push off with the left foot and bring the right leg forward. At the same time drive your right arm forward and land inside the first ring. Repeat immediately with other leg and arm landing inside the second ring Continue inside all 4 rings. Rest.

Bounding with Rings(2) (F,H,B) Place 4 rings in a square with 3-4 feet gaps between them Stand facing the first ring with your feet hip-width apart Jump forward with both feet and land inside the first ring Jump to the left inside the second ring Turn and jump backwards inside the third ring Jump to the right inside the fourth ring Lateral Hurdle Jump(F,H,B) Stand next to the object to be cleared Jump vertically and laterally off the floor bringing your knees up and land on the other side Immediately jump back again Single Leg Tuck Jump(F,H,B) Follow the instructions of the Tuck Jump but perform on one leg only for your chosen number of repetitions. Rest Repeat on the other foot for the same number of repetitions Single Leg Lateral Hops(F,H,B) Start with your hands on your waist and stand on one leg to the side of a rope or an obstacle Hop to the other side and back again immediately Hop back and forth for your chosen number of repetitions. Rest Repeat on the other foot for the same number of repetitions Upper Body You will need a medicine ball Side Throws(F,H,B) Stand sideways about 6-10 feet away from a wall or partner with you feet hip-width apart Put your left foot one foot ahead of right foot Hold your medicine ball with both hands, keeping your arms slightly bent Swing the ball towards your right hip and keep your stomach muscles pulled in Forcefully throw the ball towards your partner or the wall Repeat on the other side for the same number of repetitions

Over Back Toss(F,B) Stand with your feet slightly more than hip-width apart. Ask your partner of trainer to stand 10-15 yard behind you Grasp the ball with both hands and get in a semi-squat position Forcefully jump up extending your whole body and throw the ball up and behind you Explosive start Throws (F,B) Stand with your feet slighter more than hip-width apart keeping your knees slightly bent Hold the ball with both hands up to your chest Forcefully jump up and throw the ball straight out in front of you as fast as you can At the same time, push off from your left leg so the momentum carries your forward a few steps Repeat pushing off from your right leg Single Arm Overhead Throws (F,B) Stand with your feet slighter more than hip-width apart keeping your knees slightly bent Grasp the ball in one hand and get in a semi-squat position Forcefully jump up extending your whole body and throw the ball up into the air as high as you can Squat Throws(F,B) Stand with your feet slighter more than hip-width apart keeping your knees slightly bent Hold the ball with both hands up to your chest and squat down until your thighs are parallel with the floor Forcefully jump up extending your whole body and throw the ball up into the air as high as you can Tips: Do not over train. Start with 2 sets of 10 Train on a soft surface (grass is best) You can increase the intensity level by using a heavier ball Quality is better than quantity: aim to inject explosive power into your moves and minimize contact time.