Plyometrics - develop elastic strength and explosiveness

Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump.

Choose the method to fit the sport

The golden rule of any conditioning program is specificity. This means that the movement you perform in training should match, as closely as possible, the movements encountered during competition. If you are rugby player, practicing for the line out or a volleyball player interested in increasing vertical jump height, then drop jumping or box jumping may be the right exercise. However if you are a javelin thrower aiming for a more explosive launch, then upper body plyometrics is far more appropriate.

Plyometrics Safety Tips

• Plyometric exercises should be done when you're able to squat 1.5 or more your BW
  
• Plyometrics are recommended only for well-conditioned athletes
• You should have high levels of leg strength prior to performing plyometrics
• Warm up thoroughly before starting plyometrics
• Start slowly with small jumps and gradually build up
• Land softly (see above) to absorb shock
• Allow plenty of rest between plyometric workouts
• Stop immediately if you feel any pain in your joints
• Pay attention to injury
• Use footwear with plenty of cushioning
• Perform plyometrics on soft or cushioned surfaces only