Always start with a general warm-up before starting any plyometric workouts. You should also do some dynamic stretching specific to plyometrics after your warm-up is complete.
Stretches should mimic the activity to be performed (e.g., 4-Way Lunges and Leg Swings for lower body plyometrics exercise drills; Up Back and Overs or Press-Press-Fling for upper body plyometrics exercise drills). Static stretches can also be added.
Two sessions of plyometrics exercise drills per week is usually sufficient.
This statement is true when individuals have 8-10 weeks to train prior to a specific event.
If time is limited you may train three times per week if adequate time for recovery is allowed.
Heavy strength and plyometrics exercise drills on the same body area should not be performed on the same day.
However, upper body strength training may be combined with lower body plyometric workouts and vice versa.
Adequate time for recovery from each type of training is needed and can take from 1-3 days, depending on the intensity.
If schedules are tight, the intensity of strength and plyometrics should vary from low to high to allow sufficient time for recovery. For instance, when high-intensity workouts are required (e.g., just prior to an event) strength training should be of a lower intensity.
Many plyometrics programs and strength training exercises end up causing you quite a bit of discomfort in your muscles. In addition, if you are not used to this type of training it can cause some types of muscle injuries and a noticeable reduction in strength that can remain for a number of days.
Do you use any unique and effective Plyometric exercises, drills & workouts? What was your experience with them? What results did you notice? Do you have a good or a bad story to tell about your own experience with certain Plyometric exercises, drills & workouts? Or do you have some good information that we may have missed? Let others know!