Besides plyometric drills should be progressive, proper technique is also crucial to performing plyometric exercises safely and effectively. Understanding how to move the body in the most efficient manner will maximize results and reduce the risk of injury.
Keep Your VERTICAL JUMP! - Quarantine Plyometric Workout
Source: YouTube
Channel: Hobe
Guidelines For Plyometrics Drills And Exercises
Doing plyometrics trainings are quite tough on the body. Several precautions need to be observed.
It is advised to consider the following factors:
1. Medical History
Consider any of your previous injuries. Some circumstances may need medical requirement.
2. Age
For prepubescent athletes, they should be strictly supervised. Young athletes should perform only low intensity versions of plyometric drills.
3. Adequate Strength Base
Strength, both upper and lower body must be able to safely handle the intensity of plyometric drills.
4. Footwear
Select good basketball shoes that provide a high degree of lateral stability, arch support, heel cushion, and a nonslip sole.
5. Surface
The surface of the place should be solid for maximum response on contact, but yet it should have enough give to lessen impact.
6. Equipment
The equipment must be safe, in good condition and properly maintained.
7. Warm-Up and Cool-Down
Make sure to perform a quality warm-up and cool-down before and after every workout.
8. Intensity
Plyometric drills should progress in intensity.
9. Training Sequence
It is recommended to do plyometrics first while fresh before any other workout. Only highly trained athletes should perform plyometrics while fatigued.
10. Proper Technique
Follow proper technique when doing any exercise. If a breakdown in technique occurs, stop the drill.
Plyometric Exercises
Knees-to-Chest Jump
1. Stand with your feet shoulder width apart, knees slightly bent, arms back, elbows bent and hands by your hips area.
2. Drive your arms and knees up, bringing your knees to your chest by tucking in.
3. Do for 10 maximum-height jump in place.
Knees-to-Chest jump
Source: YouTube
Channel: Coach Kay
Vertical Jump
1. Stand with your feet shoulder width apart, knees slightly bent, arms back, elbows bent and hands by your hips area.
2. Drive your arms forward and up as you jump straight up. Your legs are also straight up.
3. Do for 10 maximum-height jump in place.
The Best Plyometric Exercises for Vertical Jump, Explosiveness and Athleticism - 85 Variations
Source: YouTube
Channel: Luka Hocevar
Power Skip
1. Stand with your knees slightly bent, arms back, elbows bent and hand by your hips area.
2. Step forward and skip with your left foot by driving your right knee and left arm forcefully up and forward as you leave the ground. Drive your right arm back in an exaggerated running arm action.
3. Land your slightly bent left leg and step forward on your right foot to repeat the skipping action for maximum height and distance.
4. Continue for 8 to 10 repetitions.
Plyometrics. Power Skips
Source: YouTube
Channel: Jump Science
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