Plyometric training

What it is? What its used for? How its beneficial to certain
sports? Types? How to perform the exercises safely?

What does a plyometric exercise

consist of?
The object of plyometric exercises is to train your body to reach maximum strength
in an extremely short period of time. Plyometrics involve activities such as running,
jumping, throwing and catching.
Plyometrics are the exercises in which the pliometric (eccentric) regime is used to
increase the power output of movement executed in miometric (concentric)
regime.
The benefits of plyometric regime training are primarily related to its ability to
improve the responsiveness of the neuromuscular system.
Plyometric work on hip explosiveness and leg drive, and can tremendously improve
flexibility in the hamstrings and lower back. They can also contribute to the
improvement of reaction time, agility, explosiveness and power in athletes.

Types of plyometric exercises.

Standing Broad Jumps
Vertical jumps
Box jumps
Four Line Hop Drill
Burpee pushups
Medicine ball slams

What are plyometric exercises used

for?
Vertical jumps which are vertically is extremely important in such
sports as basketball, football, and volleyball and rugby.
They are prescribed by coaches for athletes when aiming to
increase overall explosiveness and power.
Boxers use plyometrics in many of there workout regimines for
hand speed, hand power and footwork coordination.
Equipment used can consist of a platform, boxes and medicine
balls.

How to perform plyometrics safely.

(using a box jump as an example)
Start by picking a suitable box height, not too low but not too high.
Stand directly in front of the box, with feet parallel to each other.
Squat down to roughly a 90 degree angle.
Use the arms for momentum and use them to help swing yourself up.
Explode up off the floor keeping your head up, but eyes on the box,
and feet parallel to each other.
Land on the box with feet in the same position as they were as when
on the floor.
Once feet land on the box, slowly squat down to a 45 degree and then
slowly back up to a standing position.
Then, one foot at a time, slowly step off the box back into the starting
position.
If the exercise is formed as part of a set, then it is possible to jump
back onto the floor into the starting position and then exploding back
up onto the box.