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, but can be beneficial to the casual exerciser as well. 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, increase cardiovascular strength, 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.
You may use the floor or any platform to perform the moves described below.
For Control & Balance Training:
Stand on one foot, knee to knee holding the other leg up. Get your balance, remain in control. Jump forward, turning 90 degrees. Try not to double bounce or wiggle around. Jump forward again, facing front as you land. Continue this process for a few repetitions.
Think of when you were a child on the playground...playing hopscotch or skipping...those are plyometric activities. Any movement that absorbs the body's force. So go have some fun, jump around and find your inner child.
From a lunging position, jump up (explode) and scissor your legs so that the other leg is in front and softly land in a lunge. Try to land softly and keep the core engaged. You may do this for a certain amount of time or sets. Work to increase either one of these.
When you use a platform you may jump on it (landing softly), step down and repeat. You may do one foot at a time or both. Do not lock knees and be sure to land without making noise.