Plyometric
training
Plyometrics
• also known as jump
training or plyos,
• are exercises in which muscles exert
maximum force in short intervals of
time, with the goal of increasing
power (speed-strength).
•
Plyometrics
This training focuses on learning to move from a
muscle extension to a contraction in a rapid or "explosive"
manner, such as in specialized repeated jumping.
Plyometrics
• Plyometrics are primarily used
by athletes, especially
• martial artists, sprinters and high
jumpers, to improve
performance, and are used in the
fitness field to a much lesser degree
Types of plyometrics for lower body:

Standing jumps

Multiple hops and jumps (one direction or multi-direction)

Squat thrusters

Reverse lunge with knee-up

Alternating lunge jumps

Box drills (jumping inside an imaginary box of 4 blocks)
Types of plyometrics for upper body:

Plyo push-up (jumping/clapping push ups)

Depth push-ups

Plyo pull-ups

Ball throws (overhead forward throw, half-kneel high toss

Catches