Sports fanatics can build coordination and agility with a regular plyometric workout. The movements strengthen the muscle fibers that increase speed while improving the elasticity of the tendons.

Plyometric Workout – Intense Muscular Contractions

Strength training exercises with quick, explosive movements are some of the key points in a Plyometric workout. Designed to increase muscle strength, speed and power, the program involves high-intensity muscular contractions that focus on the stretch reflex. The movements stretch the muscle before it contracts in order to achieve greater force. A Plyometric workout includes hops, jumps and bounding movements. The training helps improve the functions of the muscles, tendon and nerves so that athletes can run faster, jump higher and hit harder. Since the program is very intense, it has to be properly designed and supervised. The most important aspect is developing a safe landing technique. This means the athlete lands softly on the toes and rolls to the heels.

Plyometric Exercise – Develop Strength and Power

Athletes that need to develop a great deal of strength and power can perform embark on a plyometric exercise program to improve their performance. Sports teams around the world have incorporated the strengthening movements into their training regimen so that players become faster and more explosive. A Plyometric exercise routine puts a lot of load on the joints and tendons. It should begin with light jogging and stretching. The squat jumps require standing with feet apart and jumping as high as possible. Squat upon landing and jump again. For lateral jumps stand next to a cone and jump sideways to the opposite directions. Jump immediately to the opposite direction upon landing, movements should be quick. It is recommended to perform twelve repetitions of each routine with a one minute rest in-between.

Plyometric Drills – Build Upper Body Flexibility

The upper body movements of sports players can gain reach maximum strength with Plyometric Drills. Racket sports like tennis, badminton and squash as well as the throwing movements in basketball, volleyball, rugby, football, martial arts and wrestling require upper body power. Plyometric Drills can convert regular strength training into specific powerful movements to help improve performance. Overhead throws can improve the upper body muscles. Pull the medicine ball behind the head the forcibly throw it forward. Catch the ball on the bounce and repeat. Side throws can effectively build flexibility. Swing ball over to the right hip and forcefully toss ball forward to a partner or wall. Catch ball on the bounce from your partner or wall and repeat.