Plyometric training or simply plyos can boost up just about any training routine allowing athletes to throw further, jump higher and hit harder.  You name the activity and plyos can surely help you enhance your performance by improving your explosive reaction through powerful and rapid muscular contractions.

A muscle reaches its maximum force during a rapid eccentric contraction but in order to maximize this strength the muscle must contract in the shortest time possible in what is called a concentric contraction. The process of eccentric contraction followed by a rapid concentric contraction is known as stretch shortening cycle which is the basis of plyometric training.

It is important to note that Plyos Training differ from ordinary strength training because it is performed quickly and explosively. The training is performed in individual muscles groups generally divided by the upper and lower body.

The exercises can be performed without equipment. Common plyometric training equipments are: Plyometric Boxes , horizontal stepping ladders and jumping ropes. As afore mentioned plyometrics exercises are divided into two groups: upper body exercises and lower body exercises.

Lower Body Plyometric Training Exercises

• Drop Jumping
• Bounding and Hurdling
• Standing based jumps
• Jumps from Standing
• Multiple jumps from standing
• Depth jumps
• Eccentric drop and hold drills

Upper Body Plyometric Training Exercises

• Press ups & hand clap
• Incline Push up depth jump
• Chest Pass using a medicine ball
• Power Drop with medicine ball
• Incline Chest Pass

6 Benefits of Plyometric Training

1. Improves Overall Athletic Performance
2. Enhances Muscle Explosiveness
3. Enhances Muscle Power
4. Increases Muscle Strength
5. Increases Stamina Levels (Muscle Endurance)
6. Improves Speed

In summary plyometric exercises can be used to improve and enhance the power of just about every type of athlete in any given discipline. It is down to the coaches out there to develop or select specific exercises that work the desired muscular groups needed to improve the performance of their athletes.

Due to the high complexity of exercises which have a greater risk of injuries individuals that want to engage in plyometric training are advised to train with a qualified fitness instructor.