A plyometric program can help build powerful muscles and explosiveness, with exercises like standing jumps and single/double leg jumps. A medicine ball is a useful tool for upper body explosiveness. Safety precautions and proper form are important.
A strong plyometric program will help you build muscles that can handle fast movements. Your muscles will become more powerful through a good plyometric program, but it is important to choose the correct exercises to develop plyometric fitness. A plyometric program will help develop “explosiveness” as well as a healthy nervous system; Any exercise that involves jumping or squatting is generally considered a plyometric exercise, and such exercises emphasize the importance of balance and stamina. Some exercises may require the services of a partner or spotter for safety.
Little equipment is needed for a good plyometric program, but a good investment is a medicine ball. The medicine ball can be swung overhead and down toward the ground to build upper-body explosiveness. It can be thrown or thrown to improve speed and agility, and can be used to enhance other exercises by adding weight. A medicine ball is generally cheap and easy to store when not in use, and is an important part of any good plyometric program.
Standing jumps are a good start to any plyometric program. Begin by standing with both feet firmly on the ground, hip-width apart. Then jump forward onto your left foot, squat down so that your leg comes as close to a ninety degree angle as possible, and hold for a second. Then use the stored energy to push forward on your right leg and squat down in the same manner. Repeat this exercise several times to build explosiveness in your thighs, glutes, hamstrings, and calves.
Another good exercise to add to any plyometric program is the single leg jump. Begin by standing on one leg with the knee slightly bent. The other leg should be held so that the calf touches the back of the thigh. Jump forward and to the left, landing on the same foot. Then jump forward again to the right, again landing on the same foot. Repeat this exercise with the other leg as well. Make sure the knee is always slightly bent to avoid injury.
A variation of the previous exercise is the double leg jump. Start in the same position, standing on your left foot with your knee slightly bent. Jump forward and to the right, this time landing on your right foot instead of your left. Hold for a second, then jump forward and to the left, landing on your left leg again. Hold and repeat.
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