Jumps in Place
· Split Squat Jump
· Cycled Split Jump
· Squat Jump
· Pike Jump
· Double Leg Tuck Jump
· Double Leg Vertical Power Jump
· Sing Leg Vertical Power Jump
· Sing Leg Tuck Jump
Standing Jump
· Standing Triple Jump
Hops
· Double or Single Leg Zigzag Hop (short response)
· Double Leg Hop
· Single Leg Hop
· Double Leg Speed Hop
· Single Leg Speed Hop
Bounds
· Alternate Leg Bound
· Combination Bound
Shocks
· In-Depth Jump
· Box Jumps
Upper Body Plyometric Drills
· Medicine Ball Sit-Up
· Plyometric Sit-Up
· Medicine Ball Push-Up
· Drop-and-Catch Push-Up (or Drop Push-Up)
Plyometric training (stretch-shortening drills) is defined as a rapid (high-velocity), powerful (high-intensity) movement proceeded by a preloading countermovement that creates a stretch-shortening cycle in muscle. The eccentric contraction loads and stretches the muscle and is followed by a rapid concentric muscle contraction. For example, an athlete stands on a low stool or platform, jumps off the stool, and then QUICKLY jumps back on the stool. Jumping off the platform and landing on the ground produces an eccentric contraction of the quadriceps as the muscle lengthens. To jump back up on the platform, a rapid concentric contraction of the quadriceps occurs. (This is the shortening phase.)
This exercise is an approach to isotonic exercise that combines speed, strength, and functional activities. Such high-intensity and high-velocity exercises emphasize the development of muscular power and coordination.
Precaution
1. Before you do this exercise, you should have an adequate base of muscle strength and endurance in the muscle to be exercised. In other words, you must be able to tolerate high-impact, ballistic forces in an exercise program. The reason is that this exercise is very high-intensity and high-velocity so that the powerful force encourages pulling muscle easily.
2. The Plyometric training program must be designed with specific functional activities in mind and includes movement patterns in a closed or open kinematic chain that replicate the desire activity. The reason is that rapid muscle contraction allows a limited neuromuscular development (Too quick to receive the stimulation for neuromuscular system).
3. Before you start all plyometric training, you must do warm-up well. The reason is that this exercise required adequate strength and endurance to complete.
4. You must perform this exercise as quickly as possible. The rate of stretch of the contracting muscle is more important than the length of the stretch because velocity of stretch facilitates the monosynaptic stretch reflex. If a jumping activity is performed, for example, emphasis should be placed on reducing the time on the ground between the eccentric and concentric contractions.
5. Upper or lower extremity exercises should begin with bilateral (both sides) stretch-shortening activities and progress to unilateral activities whenever feasible.
6. Resistance (exercise load) can also be increased to progress the stretch-shortening activity. In the upper extremity, elastic tubing or weighted balls provide additional resistance during the exercises. In the lower extremity, weight can be added or the height of a platform from which an athlete jumps can be cautiously increased. In other words, you can device to increase higher intensity and higher velocity with weight or height.
7. Finally, the number of repetitions or bouts of exercise performed can also be increased to progressively overload the key muscle groups. (To develop muscle endurance.)