By using a good plyometric circuit you will be able to improve your athletic performance and your over-all fitness training level. While the exercises presented here are considered basic by athletes, rest assured they are very effective.
Plyometric training consists of intense exercises that are used to improve the explosiveness in athletes.
This type of training will use quick muscle contractions in a powerful way.
When performing plyometric training your muscles and tendons are in a type of a pre-stretch phase just before going into very strong contractions.
When you pre-stretching your muscles and tendons, your neuromuscular system gets ready to contract your muscles and tendons at a much faster than normal rate. As a direct result the power you can put out is dramatically increased.
You will only get good results from plyometric exercises if you do them properly. Most people tend to take should cuts and therefore minimize the effectiveness and increase the risk of injury.
Doing a plyometric circuit improperly can seriously injure both your joints and your muscles. If you are unsure on how to properly perform any plyometric training or any fitness training programs for that matter, seek out a personal trainer who can help.
One of the first things to remember before doing any plyometric circuit is that you have to warm-up properly before starting. A cool down period at the end is also recommended.
Your pre-exercise warm-up drills only need to consist of the following: a five to ten minute aerobic / cardiovascular exercise such as a stationary bike; followed by a more thorough lower body warm up that involves flexibility exercises. We have a complete plyometric drills warm up section elsewhere on this site.
Light stretching before your plyometric training starts should only consist of: stretches of 15 to 20 seconds repeated for 3 to 5 times.
A cool down period performed after your drills are complete will help to relieve muscle soreness and return your muscles and tendons to there "pre-training state". It's at this time that you should do your more focused stretching routine as well.
You will begin this plyometric circuit drill as follows: Stand with both your feet shoulder width apart and look straight ahead while maintaining an upright position (meaning your back needs to be straight).
Then bend your knees until you are in a basic squat position. Stay in the squat for a moment then jump straight up with as much force as possible ensuring that both of your feet have left the ground at the same time.
You may find it helpful to stretch your arms up high above your head as you are jumping. This will help to get a little extra force out of the exercise.
You can also lie on the floor to do this a plyometric circuit exercise for improved fitness, but we'll use a bench here to describe it. To begin, lie on a bench while holding a medicine ball. Keep the ball close to your chest as if you were going to do a bench press exercise.
Once you are properly positioned and stable push the medicine ball straight up towards the ceiling. You need to do this in a thrusting manner and allow the medicine ball to just leave contact with your fingers. You don’t want to throw it up so high that it is more than 6 inches away from your hands.
Then catch the ball and return to the start position next your chest and repeat.
Start by standing upright with your feet shoulder width apart. Keep your back straight and look forward. Then take one step forward using your right leg and bend at your knee. Lower your body and make sure that your right thigh is parallel to the floor.
Begin in this position and push body upwards with as much force as possible using your right leg. While in the air switch legs so that you land in the lunge position with your left leg in front. Repeat with your left leg and keep switching legs with each jump.
Get into a regular push up position on the floor and place your hands under your shoulder blades. Use your feet to stabilize your body.
Push your body up as if you were doing a regular push up but use enough force to lift your hands off the floor. When your hands touch the floor again on the downward motion, lower your body down to come in contact with the floor once again and repeat.
The above mentioned plyometric circuit exercises are very effective and regardless of the type training you are involved in or the type of sport you participate in, a plyometric circuit will help you improve a great deal.