How to Start a Plyometrics Training Program

Plyometrics training works to increase the strength and power of an athlete's performance in a competitive sport to train the body to sprint faster, jump higher or kick harder, a key point when starting a plyometrics training program.

Instructions

  1. Conditioning the Body for Plyometrics

    • 1

      Evaluate your earlier training experience. Note if you exercise regularly and consistently. Write down if you do weights or play competitive sports like tennis, racquetball, volleyball or basketball.

    • 2

      Jot down your age and body condition.

    • 3

      Determine if you possess a full range of motion. If not, hold off on doing plyometrics until you possess this ability.

    • 4

      Meet with a personal trainer and determine if you possess a good enough strength base to perform plyometrics. If he feels you need conditioning before starting the program, organize a strengthening program to apply for a few months before beginning plyometrics.

    • 5

      Follow your strengthening program by paying close attention to activities that focus on the core muscular system, which plyometrics training addresses.

    Beginning Plyometrics Workout

    • 6

      Place your body in a jumping stance, which means slightly bending your knees and spreading your feet apart.

    • 7

      Jump up and down for 15 seconds, keeping in mind to perform short, fast jumps while staying in place.

    • 8

      Maintain excellent posture and turn toes up at each landing from the jump. Include arm movement, making them go up as you jump up and down as you land.

    • 9

      Keep track of the number of contacts to the ground made in 15 seconds. Remember that number because it gauges your overall improvement.

    • 10

      Perform six sets of 15 second jumps, counting how many times you touched the ground at each set. Rest 30 seconds between sets.

    • 11

      Continue this plyometrics exercise three times a week prior to your regular work out and monitor your progress of increased jumping speed by more contacts per 15 seconds.