Combine Your Plyometric Workouts
With Strength Training Exercises!

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.

“Plyometrics Exercise Drills:
Classified By Jump Direction & Intensity”

Direction: Vertical

  • Low Intensity: Squat jump; split squat jump; cycled split squat jump.
  • Medium Intensity: Pike jump; double leg tuck jump.
  • High Intensity: Double leg vertical power jump; single leg vertical power jump; single leg tuck.
  • Shock: In-depth jump; box jumps (single or double).

Direction: Horizontal With A Vertical Component

  • Low Intensity: n/a
  • Medium Intensity: Standing triple jump; double leg hop; alternate leg bound; combination bound; front hurdle hops.
  • High Intensity: Single leg hop.
  • Shock: n/a

Direction: Horizontal

  • Low Intensity: n/a
  • Medium Intensity: 4 line hop drill.
  • High Intensity: Double leg speed hop; single leg speed hop.
  • Shock: In-depth jump; box jumps.

Direction: Diagonal

  • Low Intensity: n/a
  • Medium Intensity: Double zig-zag hop; 4 line hop drill.
  • High Intensity: n/a
  • Shock: n/a

Direction: Lateral

  • Low Intensity: n/a
  • Medium Intensity: Side hurdle hops.
  • High Intensity: n/a
  • Shock: n/a

Direction: Upper Body Plyometric Workouts

  • Low Intensity: Forward ab throw; medicine ball chest toss; side ab throw; medicine ball sit-up; plyometric drills sit-up.
  • Medium Intensity: Medicine ball push up.
  • High Intensity: Push-up with a clap.
  • Shock: Drop push-up.

6 Pack Abs

Calisthenic Workouts

What Plyometric Exercises, Drills & Workouts Do You Find Very Useful?

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!

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