Plyometrics Training

Improve your body power, athleticism, agility, speed, and first-step quickness through plyometrics, guided by the stretch-shortening cycle's eccentric and concentric phases.

Learn the basics of plyometrics, including ground contact time, eccentric load, and concentric push-off, and use box step-ups, landings, and single vs multiple response drills to build readiness and technique.

Raise core temperature with warm up exercises, preparing the body for plyometrics through moves like walking lunges with lateral rotation, jumping jacks, deep squats, Saigon hops, and push ups.

Hurdle drills in plyometrics train height and speed, using high hurdles for height and low hurdles for speed, while minimizing ground contact time to boost on-field performance.

Develop eccentric loading strength for plyometrics through stationary lunges, overload drills, lateral lunges, and quick rebound landings to boost speed, power, and jump height.

Develop explosive upper body power and core strength with medicine ball plyometrics, including chest passes, overhead throws, and granny toss, while selecting the right ball weight for speed and technique.

Utilize body-weight plyometrics to boost lower-body explosiveness by refining form, reducing ground contact time, and progressing from vertical and lunge jumps to split-leg and consecutive hops with balance challenges.

Add external resistance to plyometric jumps to boost force, using a tight weight vest or resistance tubing, and perform forward, lateral, backward, and single-leg hops for explosive power.

Develop explosive power by mastering eccentric to concentric transitions, minimizing ground contact time through box and depth jumps, tuck jumps, and single-leg drills that boost amortization speed.

Develop explosive power and hip speed with body weight plyometrics like long jumps, single-leg jumps, and speed skater lateral hops to boost field performance.

Develop plyometric power by building overall strength through squats, lunges, and step ups. Improve balance, hip strength, and explosive upper-body work with varied stances and resistance.

Develop explosive power by ensuring sound technique and perfect mechanics; build drills one exercise at a time and give 100 percent effort, since plyometrics improve power only then.