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A form of physical activity that focuses on developing strength, speed, and power. The concept of it is to perform fast movements over a short amount of time.


Plyometrics focuses on all major muscle groups (chest, back, arms, abs, legs , hips, shoulders). To benefit the most from plyometrics, it is recommended to mix it up with weight training. Example: › Lower body weight training should be paired with upper body plyometrics training and vice versa. › Full body/twice a week › Low intensity with high volume at the start, then progress to high volume and low intensity


Upper Body (3 sets of 10 reps each) › › › › ›

Overhead Throws with a Medicine Ball Catch And Throw Side-To-Side Rotation with Medicine Ball Explosive Push-Ups Explosive Dips

Lower Body (3 sets of 10 reps) › › › ›

Vertical Jumps Tuck Jumps Jump Up Onto Box (height approx. 10cm) Drop Jump Off Box (add rebound jump to increase difficulty)


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Proper form during the exercises highly important to improve and prevent injury Not recommended for sedentary individuals or for individuals just beginning an exercise routine Need to be physically fit Leg strength is essential Warm- up should be done before performing plyometrics Always start slow and work up to full potential Land light on feet when performing jumps and workout on cushioned surfaces (no concrete) Always REST when needed


Example: Vertical Jumps (landing) › Feet: land toe to heel; shoulder width apart › Knees should be at a 90 degree angle › Hips shouldn’t pass knees › Video of proper landing  http://www.youtube.com/watch?v=7eY4j_tV4Dg

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Landing with knees straight Landing on heels first Letting the back absorb the force of the jump instead of the hips Not landing with feet shoulder width apart


Improvements in: › Bone density › Vertical jump › Leg strength › Balance › Muscle power › Weight loss › Lessons impact force on joints


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Cones Agility Ladder Boxes Hurdles Medicine balls Tubing


http://www.youtube.com/w atch?v=URKY0QXuO38 http://www.youtube.com/w atch?v=J21C1znD2Sg

Plyometrics  

Type of exercises