Many atheletes are always improving their physical capabilities through numerous types of training. The most common areas where atheletes seek improvement are in the areas of power and speed. Building explosive power and speed can be achieved through the use of plyometrics. Plyometrics are exercises that use explosive movements to develop muscular power.
For example, if you are a basketball player or volleyball player, then a box jumping exercise would help in improving your vertical jump height. The following are some common exercises for developing power and speed.
Upper Body Plyometric Exercises
- Clap Push-Ups: This is perfromed liked a regular push-up except as you push up off of your hands, you clap your hands together, and then quickly put your hands out to catch yourself.
- Medicine Ball Twists: This exericise is great for developing core strength (abdominals, lower back.) You need two people to perform this exercise. You both stand back to back and pass the medicine ball to each other in one direction and then reverse directions after about 10 or so revolutions.
Lower Body Plyometric Exercises
- Side Box Jumps: Begin on one side of a box or bench in the squat position. As you jump over the box, your knees should be tucked into your chest, and you land with two feet on the other side of the box.
- Double Knee Jumps: Start off in the squat position and jump up while tucking your knees into your chest and returning to the squat position.
These exercises are sure to develop your speed and power if performed regularly. You'll definitely want to be careful if you are new to plyometrics because many of these exercises are considered to be advanced.
[tags]plyometrics, speed, power, strength, endurance, plyometric workout[/tags]
