Lower Body Plyometric

Exercises
These animated
lower body plyometric exercises can be used to develop
power in any sport that involves sprinting, jumping, quick
changes of direction and kicking etc. They are most
effective when completed in conjunction with a suitable
strength training program or following a phase of maximal
strength training...
For more details on how to develop a sport-specific strength
and power program, and where plyometrics fits into the
overall plan, see the sport specific approach to strength
training programs.
There is no evidence to suggest the risk of injury is
increased during plyometric training in adults. owever, as
a precaution several safety guidelines have been
recommended to keep plyometric exercises as safe as
possible. !ecause plyometrics has received little scientific
study compared to conventional strength training, there are
no definitive guidelines regarding sets, repetitions and
frequency etc. The "ational #trength $ %onditioning
&ssociation and several leading experts in the field have
proposed parameters that will help coaches and athletes
design an effective training plan.
For details on how to put together a safe and effective
plyometric training program click here.
Plyometric Exercise Intensity
"ot all plyometric exercises are equal in intensity. #kipping
exercises for example, are relatively light while single leg
bounds and depth jumps are the most intense. & program
should progress gradually from lower intensity drills to
more advanced plyometric exercises particularly in an
individual with less strength training experience.
The number of plyometric exercises is typically kept to a
minimum also. & typical session may contain only two or
three lower body plyometric exercises interspersed with
upper body plyometric drills if theyre appropriate for that
sport.
%orrect exercise selection is essential' (hile there are
many plyometric exercises below only a few will be suitable
for any one particular sport or event. &gain, for all the
details on exercise selection, sets, repetitions, rest intervals
and so on, see this plyometric training article.
Lower Body Plyometric Exercises (Low
Intensity)
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Animated Plyometric Exercises http://www.sport-fitness-advisor.com/plyometricexercises.html
1 z 6 26.5.2014 9:51
&.uat /um+s
). #tand with feet shoulder-width apart,
trunk flexed forward slightly with back
straight in a neutral position.
*. &rms should be in the ready+ position
with elbows flexed at approximately ,-.
.. /ower body where thighs are parallel to
ground and immediately explode upwards
vertically and drive arms up. 0o not hold a
squat position before jumping up keep the
time between dipping down and jumping
up to a minimum.
1. /and on both feet. 2est for )-* seconds
and repeat
3rior to takeoff extend the ankles to their
maximum range 4full plantar flexion5 to
ensure proper mechanics.
/um+ to Box
).#tand facing box with feet slightly
wider than hip-width apart.
*./ower body into a semi-squat
position and immediately jump up
onto box. 0o not hold a squat
position before jumping up keep the
time between dipping down and
jumping up to a minimum.
.. Feet should land softly on box.
#tep back down 4not jump back
down5 and repeat.
Lateral /um+ to Box
). #tand side on to box with feet slightly
wider than hip-width apart.
*. /ower body into a semi-squat position
and jump up onto box. 0o not hold a
squat position before jumping up keep
the time between dipping down and
jumping up to a minimum.
.. Feet should land softly on box. #tep
back down 4not jump back down5 and
repeat.
Lower Body Plyometric Exercises
('oderate Intensity)
&+lit &.uat /um+s
). #tand with feet hip width
apart. Take left leg and step
back approximately * feet
standing on the ball of back
foot.
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Animated Plyometric Exercises http://www.sport-fitness-advisor.com/plyometricexercises.html
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*. Feet should be positioned
at a staggered stance with
head and back erect and
straight in a neutral position.
.. /ower body by bending at
right hip and knee until thigh is parallel to floor then
immediately explode vertically.
1. #witch feet in the air so that the back foot lands forward
and vice versa.
3rior to takeoff extend the ankles to their maximum range
4full plantar flexion5 ensure proper mechanics.
(uck /um+s
). #tand with feet
shoulder-width apart, knees
slightly bent, with arms at
sides.
*. 6ump up bringing knees up
to chest.
.. /and on balls of feet and
repeat immediately.
1. 2emember to reduce
ground contact time by
landing soft on feet and springing into air.
Lateral Box Pus )--s
). #tand to side of box and
place the left foot on top of
box.
*. 3ush off the box using the
left leg only and explode
vertically as high as possible.
0rive the arms forward and
up for maximum height.
.. /and with right foot on the
box and left foot on the
ground to the other side of
the box.
1. 2epeat from this side.
Boundin*
). 6og into the start of the
drill for forward momentum.
*. &fter a few feet, forcefully
push off with the left foot and
bring the leg forward. &t same
time drive your right arm
forward.
.. 2epeat with other leg and
arm
1. This exercise is an
exaggerated running motion focusing on foot push-off and
air time.
Animated Plyometric Exercises http://www.sport-fitness-advisor.com/plyometricexercises.html
3 z 6 26.5.2014 9:51
Boundin*
wit Rin*s
). 6og into the
start of the drill
for forward
momentum.
*. &fter a few
feet, forcefully
push off with
the left foot
and bring the right leg forward. &t same time swing left
arm forward and land into the first ring, which is .-1 feet
out and to the left, with the right foot.
.. %ontinue and repeat with other leg and arm into the
second ring, which is now .-1 feet up and to the right.
1. This exercise is an exaggerated running motion focusing
on foot push-off and air time.
Box 1rill wit Rin*s
). #tand with feet slightly wider
than hip-width apart with your
body facing the first ring.
*. op forward using both feet
and land in first ring.
.. "ow hop to the left and land
in the ring to the side. "ow
jump backwards to land in ring
behind you. Finish by jumping
to your right to land in final
ring.
1. 2est and repeat. 2emember to keep ground contact time
between bounds to a minimum.urdle 6umps
Lateral Hurdle /um+s
). #tand beside object to be
cleared.
*. !ring knees up and jump
vertically but also laterally off
ground and over the barrier.
.. /and on both feet and
immediately jump the other
direction over barrier.
1. Try not to pause between
jumps or sink down into a squat
position.
Lower Body Plyometric Exercises (Hi*
Animated Plyometric Exercises http://www.sport-fitness-advisor.com/plyometricexercises.html
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Intensity)
2i*3a* Ho+s
). #tand to the left of an
agility ladder or similar object
approximately )-* feet away.
*. Forcefully push off both
feet and land the on the other
side of the ladder.
.. 2epeat and land feet back
on the other side, continue
repeating and so on down the
ladder.1. 0o not +double hop+
upon each landing and keep ground contact time to a
minimum.
&in*le Le* (uck /um+
This is the same as the tuck jump exercise above only one
leg is used. 7pon landing another jump is performed
immediately with minimal ground contact time and with the
same leg for the desired number of repetitions. This is
repeated for the other leg after a rest period. #ingle leg
plyometric exercises are typically more advanced and
require greater strength and balance. They are suitable for
sports were a takeoff is completed on one leg.
&in*le Le* Lateral Ho+s
). #tart by standing on one
leg with your hands on your
waist or at your sides.
*. 3roceed to hop to the side
while maintaining your
balance and hop back to the
starting position.
.. 8ou can place a rope on the
ground or any object on the
ground. The object can be
small in si9e and height or large to increase difficulty.
1. 2epeat continuously.
1e+t /um+s
). #tand on box with toes
close to edge, feet shoulder
width apart.
*. #tep off 4do not jump off5
box and land on both feet.
:mmediately jump up as high
as possible and reach up with
both hands towards. The jump
should be vertical with no
hori9ontal movement.
1. ;round contact time should
be short unlike in the
diagram. /anding should be
soft.$ote< #tart with a box height of .-cm 4)*in5. :ntensity
can be increased by gradually increasing the box height to
a maximum of )-=cm 41*in5 but this is only for
experienced athletes with a substantial strength training
background.
Animated Plyometric Exercises http://www.sport-fitness-advisor.com/plyometricexercises.html
5 z 6 26.5.2014 9:51
3lease look out for more sample plyometrics exercises in
the main plyometrics section.
2eturn from this plyometric exercises page
the main plyometric training section
1id 4ou 5now It#s Possible to 1)6BLE
4our 0ertical /um+%
(hat if you were able to add 78
inces to your 9ertical lea+>
(ould that make you a better
player> (ould slam dunking or
spiking be effortless>
?f course it would...
!ut it@s impossible right>
Actually it#s not:::
2ead how and why here...
&are tis +a*e;
(hat@s This>
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Animated Plyometric Exercises http://www.sport-fitness-advisor.com/plyometricexercises.html
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