Plyometric training exercises are used to get functional strength that leads to muscular development, fat loss, powerful movements, and increased reaction time. There are plyometric exercises for football, basketball, and many other sports as athletes everywhere use plyometric training exercises to improve athletic performance.
Plyometrics are becoming very popular in gyms all across America as functional strength has become increasingly en vogue. The following are some examples of plyometric exercises for various sports that you can use to become a better athlete while looking the part as well.
Plyometric Exercises for Football
Plyometric exercises for football build power and explosiveness. Much of that power is generated in the legs. One of the best plyometric leg exercises for football is known as box jumps.
Box jumps should only be completed on boxes or benches designed for box jumps. The box should be between 12-24 inches high depending on fitness level. To perform box jump, stand with feet about 12 inches apart. Squat down in a jump position and jump onto the box, landing on both feet at the same time. Step off of the box and repeat. Perform four sets of 5-15 reps depending on fitness level. You’ll build strong powerful legs and glutes.
Plyometric Exercises for Basketball
Basketball players need overall power in their upper and lower bodies while jumping and battling for position to get rebounds. One of the best upper body plyometric exercises that also builds strength in the lower body is known as the medicine ball slam.
Using a medicine ball between 8-15 pounds is best. Grip the medicine ball with both hands and squat down with the ball in between your legs. Extend your legs and while jumping in the air, raise the medicine ball above your head and slam it into the ground. This develops power in the legs, core, arms, shoulders, and back. Plus, it’s a great cardio workout that will burn fat and get your heart rate going. Do 3-4 sets of 6-12 reps.
Plyometric Exercises for Soccer
Soccer players must have stamina and quickness to compete on the field. Soccer is one of the most demanding sports because it requires great cardiovascular fitness and strength. One of the best plyometric exercises for soccer is known as ricochets. To perform a ricochet you will need paint or chalk. Start out by creating a box approximately two square feet in size. Keep your feet together and begin to jump quickly from corner to corner in a random manner. This builds stamina, cardiovascular fitness, quickness, and jumping ability. While doing ricochets you should focus on speed and quickness rather than jumping ability.
Plyometric Exercises for Runners
In recent years runners have taken up plyometric training. Olympic runners now use it regardless if they compete in short or long distance races. Why? Plyometrics helps them build stamina, increase flexibility, and reduce the risk of injury. Once of the best plyometric exercises for runners are split jumps. To perform a split jump you start with one foot in front of the other as if you were taking a step.
Your back foot should be two to three feet behind your front foot. Place your hands on your hips to maintain balance. Once in the start position, squat down and jump. You should land in the same position as you started. Start out doing at least two sets of 4-10 reps depending on personal fitness level.
Plyometric training exercises are great for elite athletes and weekend warriors. Before trying these exercises it is recommended you talk to your health care provider.
