by Rick Morris

Plyometrics are exercises that require your muscles to reach peak force in a very short amount of time. They will improve your speed, power and running economy. You should make sure you ahve built a good base of strength with general lower body strength training and running specific strength training before attempting these high intensity plyometrics and plyometric exercises.

DOUBLE LEG BOX JUMPS

TECHNIQUE

* Stand in an upright position on a box or bench.
* Contract your abdominal muscles to stabilize your trunk and spine.
* Drop off of the bench with both feet. Do not jump off, just drop. Jump forward and upward immediately after hitting the ground. Strive to maximize distance with the jump. Repeat for the desired number of repetitions.

THINGS TO WATCH OUT FOR

* Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion.
* Do not lock your knees at any time during this exercise.
* Do not attempt this exercise if you are not conditioned for intense, explosive exercise.

DOUBLE LEG FORWARD HOPS

TECHNIQUE

* Stand in an upright position with your knees slightly bent and your feet about shoulder-width apart.
* Quickly drop your body 10 to 12 inches by flexing your knees and rapidly explode upward and to the front. Swing your arms forcefully upwards and out. Concentrate on maximizing the distance traveled forward, staying low to the ground.
* Upon landing, immediately repeat the jump.
* Repeat for the desired number of repetitions.

THINGS TO WATCH OUT FOR

* Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion.
* Do not allow your knees to extend in front of your toes.
* Do not lock your knees at any time during this exercise.
* Do not attempt this exercise if you’re not conditioned for high intensity activities.

DOUBLE LEG KANGAROO HOPS

TECHNIQUE

* Stand in an upright position with your knees slightly bent.
* Quickly drop your body 10 to 12 inches by flexing your knees and rapidly explode upward and to the front. At the highest point of the jump, cycle your feet under your buttocks as in a cycling motion or running motion, but keep your feet together. Repeat upon landing and continue for 25 meters.
* Repeat for the desired number of repetitions.

THINGS TO WATCH OUT FOR

* Breath throughout the exercise.
* Do not lock your knees at any time during this exercise.

DOUBLE LEG LATERAL HOP AND RUN

TECHNIQUE

* Stand in an upright position with your knees slightly bent and your feet about shoulder-width apart.
* Quickly drop your body 10 to 12 inches by flexing your knees and rapidly explode upward and to the side. Swing your arms forcefully upwards.
* Upon landing, immediately repeat the jump, but jump to the other side. Repeat this 10 times. After the 10th jump, sprint forward for 50 meters.
* Repeat for the desired number of repetitions.

THINGS TO WATCH OUT FOR

* Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion.
* Do not lock your knees at any time during this exercise.
* Do not attempt this exercise if you’re not conditioned for high intensity activities.

DOUBLE LEG LATERAL HOPS

TECHNIQUE

* Stand in an upright position with your knees slightly bent and your feet about shoulder-width apart.
* Quickly drop your body 10 to 12 inches by flexing your knees and rapidly explode upward and to the side. Swing your arms forcefully upwards.
* Upon landing, immediately repeat the jump, but jump to the other side.
* Repeat for the desired number of repetitions.

THINGS TO WATCH OUT FOR

* Breath throughout the exercise.
* Inhale on the downward portions and exhale on the upward portion.
* Do not allow your knees to extend in front of your toes.
* Do not lock your knees at any time during this exercise.

DOUBLE LEG TUCK JUMP

TECHNIQUE

* Stand in an upright position with your knees slightly bent and your feet about shoulder-width apart.
* Quickly drop your body 10 to 12 inches by flexing your knees and rapidly explode upward. Swing your arms forcefully upwards.
* Immediately pull your knees up toward your chest, grab your knees with your hands and release. This should occur at the highest point in your jump.
* Upon landing, immediately repeat the drill.
* Repeat for the desired number of repetitions.

THINGS TO WATCH OUT FOR

* Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion.
* Do not allow your knees to extend in front of your toes.
* Do not lock your knees at any time during this exercise.

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