A systematic and progressive approach should always be taken when engaging in any form of training. You must have a strong core and be stable as well as flexible. Be sure to be cognizant of training variables such as volume, intensity, frequency and duration.
Key things to consider are proper attire and environment. Movements are quick, explosive and powerful. Clothing shouldn’t be restrictive in any manner. The environment should also be suitable with the proper equipment and space for this type of training.
The training principles that are followed adhere to the idea that stabilization, strength and power are the levels at which one should train and progress through.
Plyometric stabilization exercises require little joint movement and are designed to optimize landing, posture and efficiency. Hold each landing for 3-5 seconds allowing yourself to fix position and reset form before engaging in the next repetition.
Plyometrics stabilization exercises include:
- Squat jump with stabilization
- Box jump-up with stabilization
- Box jump-down with stabilization
- Multiplaner jump with stabilization
Plyometric strength exercises are dynamic movements through full ranges of motion. They are progressive and challenging. Working to improve strength, stabilization, force production and efficiency of the human movement system. Exercises are done quickly in a short fashion with limited rest between reps.
Plyometrics strength exercises include:
- Squat jump
- Tuck jump
- Butt kick
- Power step-up
Plyometric power exercises are quick and explosive movements done as fast as possible. They engage the muscles in the body and are designed to improve all aspects of the human movement system.
Plyometrics power exercises include:
- Ice skaters
- Single-leg power step-up
- Proprioception plyometrics