Plyometric Training-Planning a Session

When it comes to plyometric training planning your session is very important. First of all it would be rather  silly to not have a solid base of fitness first before attempting plyometric exercises. As you are planning on jumping higher a thorough foundation in weight training will be needed. If you have not done this then now would be a great time to start and whilst you workout you can incorporate into your routine less intensive plyometrics training such as hopping and skipping to get the ball rolling.

Warming Up is obviously extremely important too, you don’t want to succumb to injury so make sure you warm up your muscles and joints and go for a little jog first. Make sure to work on surfaces such as grass or a resilient surface and wear shoes that are stable and well cushioned so they can absorb some of your impact.

Eg: of Plyometrics Training

The choice of exercises and order are important too. A workout could begin with exercises that are explosive, fast and designed for developing elastic strength. Eg: low drop jumps and low hurdle jumps.Move onto exercises that develop concentric strength. Eg: high hurdle jumps and standing long jump.Finish with plyometric training for eccentric strength. Eg: higher drop jumps

Athletes that are just starting plyometric training should always begin with low to medium intensity training with anywhere from 35-40 contacts per session. More experienced plyometric trainers could look at undergoing around 150-200 contacts. Always split the work into manageable sets with plenty of time to recover and try not to perform too many repetitions. Always stick to the rule work smarter not harder.

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By Dan Harcourt