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By Rob Rayburn, Personal Fitness Trainer

This article opens with a very important safety note; plyometrics are advanced training techniques designed to produce explosive gains in a relatively short period of time. Plyometrics should not be used by fitness novices or exercisers who have been inactive for significant periods of time. The element of plyometrics that make them so effective is also what makes this technique inherently dangerous for beginning exercisers.

Plyometrics and other dynamic training methods, when properly executed, are incredibly efficient and effective by eliciting fuller muscle contractions, resulting in maximum muscle fiber recruitment, which ultimately translates into more significant gains. One appealing aspect of traditional plyometric exercises is that a lot of movements are performed with only body weight resistance. Form in execution of these types of movements is critical in preventing injury.

Plyometrics are commonly used in sport-specific training, as a way to dramatically increase power (where strength meets speed) through very basic movements in a lot of cases. It is important to note that one doesn?t perform plyometric exercises in the same manner as conventional strength training exercises. The reason for this is that proper execution of plyometric techniques requires explosive movements on the part of the exerciser. Because of the intensity level of various plyometric exercises, it is not recommended that any one craft his or her personal training routine consisting only of these exercises. In other words, it is very easy for one to over-work the muscles and joints of the body utilizing these techniques.

Plyometric sets are meant to supplement a current strength training program. Unless you are a highly-trained competitive athlete working with strength and conditioning coaches daily, Plyometrics should never be used as a ?stand alone? strength training routine.

When one is involved in a typical strength training program, individual training sessions are generally broke down in a manner that works a particular set of muscle groups on day one, then an entirely different set of muscle groups on day two. This allows for maximal intensity during the session while the non-working muscles are recovering from the previous session. As we all know, muscle tissue does not grow under duress or strain. Muscle tissue actually grows during the recovery period between training sessions.

If one is working the muscles of the upper body in a training session, plyometric sets can be used to work the lower body, between upper body sets. Of course, a key consideration is recovery time between leg sessions. If the muscles of the legs are still sore from a previous training session, do not perform plyometric sets. The same rule applies to the upper body. If one is working the legs in a session, plyometric movements may be used for the upper body between leg sets; again, if the muscles of the upper body are not sufficiently recovered from the last session, avoid any further stress imposed by plyometric movements. Some basic plyometric exercises are listed and described below.

Lower Body Plyometric Exercises: Designed to improve power and explosiveness in the musculature of the lower body. This can be key for football players, particularly linemen and running backs, who rely on lower body power for explosiveness. Obviously, basketball players benefit from plyometric techniques, as well, when the goal is to play ?above the rim.? The focus should be for

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Plyometric training is a form of exercise training designed to increase muscular power. Athletes such as basket ball players, football players and boxers have incorporated plyometric training into their training regimen, adding explosive power to their game. Athletes can gain a tremendous advantage using plyometric training in their workouts, provided the exercises are done safely.

Plyometrics training is a high intensity work out and only well conditioned athletes should use them as a training tool. Even then athletes should be under the supervision of a qualified coach or trainer. It is also suggested athletes check themselves for signs of injury and over training.

Contractions are what cause muscles to move. Athletes have observed after an eccentric their muscle contractions are much more powerful. An eccentric contraction is when a muscle is contracting even while being stretched. This principal allows boxers to punch harder and athletes to jump higher and run faster.

. The main focus of plyometrics training is to shorten the time between stretching and contracting muscles. The exercises required take the form of explosive work outs such as jumps hops and bounds which in turn cultivate explosive bursts of speed and power.

Plyometric training shoes are used to increase the athletes speed, quickness and power for running faster and jumping higher.

Obtain an arsenal of demonstrated drills one after another covering a combination of:Functional Active Sports Training
Effective First Step Explosive Speed
Balance/Coordination/Athletic Rhythm Tr…