PLYOMETRICS are exercises that im to produce fast, powerful movements by improving the elastic ability of both the muscle and tendons. Here strength and conditioning coach Barrie Edwards provides a lower body routine for you to begin plyometric training, just ensure you complete a dynamic warm-up and stretches before attacking the routine. Don’t miss next week’s issue for part two, the starter upper-body routine.
STARTER LOWER-BODY ROUTINE
Once in the routine, each exercise should be done for four sets – with a one-minute rest between sets – before moving on to the next station.
- DEPTH DROP TO VERTICAL LEAP – Stand on a box six-12ins high. With arms at your sides and head up, step off the box with your left foot. Land on BOTH feet and, without squatting, explode vertically as high as you can. Minimise the time in contact with the ground between the land and the jump. Power arms up to give extra height. Land quietly into a squatted position with arms outstretched.
- SINGLE-LEG BOX JUMPS – Stand directly in front of a step or box six-12ins high with your left foot placed firmly on the box and right foot on the floor. Press up on to the box with your left foot and explode your right leg up causing both feet to leave the box. Land with your left foot back on the box and right foot on the floor. Repeat, minimising the contact time on the box.
- LATERAL BOX JUMPS – Stand to the left of the box or step and place right foot on top of the box. Using your right leg only, push off the box and explode vertically as high as possible. Land on the other side of the box with your opposite foot on the box, then immediately repeat, alternating sides and minimising the contact time on the box.
- SPRINT STRIDERS – Use a box which is a minimum of six inches in height. Start by facing the box with your right leg on the box and your left leg on the floor. Stand on the balls of the feet. Alternate arms and legs as quickly as possible, and be as quick as you can off the ground.
- BOX SIDE JACKS – Start with both feet on the ground either side of the box, with a good athletic posture. Jump onto the centre of the box. Be as quick as you can off the ground. Hit the centre of the step for each rep.
- BOX HOPS – Start by facing the box with both feet on the ground, and be on the balls of your feet. Jump to the centre of the step with both feet. Be as quick as you can off the ground. Hit the same spot on the box and the floor every time.