To improve the production of muscular force and power, a conditioning format called plyometric exercise can be implemented. Plyometric exercise incorporates quick, powerful movements and involves an active stretch of a muscle followed by an immediate shortening of that same muscle.
Plyometric training can be programmed specifically for either the upper or lower body.
Lower body plyometrics, such as jumps and bounds, are appropriate for anyone who plays sport, as well as for those who want to enhance their reaction and balance abilities. Upper body plyometrics are appropriate for people interested in improving their upper body power for sports such as baseball, tennis or golf etc, that require rapid force production with a piece of equipment. Upper body plyometrics include medicine ball throws and catches and various types of pushups! (To read more about how to perform the perfect pushup- click HERE.)
LOWER BODY PLYOMETRIC EXERCISES:
– Jumps in place
– Jumping Jacks
– Alternating Push Offs
– Standing Long/ Vertical Jumps
– Box Jumps
– Knee Tucks
UPPER BODY PLYOMETRIC EXERCISES:
– Power Push-Up
– Medicine Ball Chest Pass
– Supine Vertical Chest Toss with Medicine Ball
So how many sets & reps should be completed?
Repetitions for lower-body plyometric training are normally counted as the number of foot contacts (i.e. each time one foot or both feet together make contact with the training surface.) Upper body plyometric training repetitions are counted as the number of hand contacts as well as the number of throws or catches per workout. Generally, as intensity increases, volume should decrease.
Low Intensity Drills: 80-100
Moderate Intensity Drills: 60
High Intensity Drills: 40
Low Intensity Drills: 100-150
Moderate Intensity Drills: 80-100
High Intensity Drills: 60-80
Low Intensity Drills: 140-200
Moderate Intensity Drills: 100-120
High Intensity Drills: 80-100