subject: For Plyometric Drills, This Works Like Crazy [print this page] For Plyometric Drills, This Works Like Crazy
You've heard about this plyometrics-stuff and want tips and ideas about how to get the most out of your plyometric drills? Great! Learn how to start your training and get the most out of it right here.
Starting Your Plyometrics Training
If you're doing plyometrics, then you already have a foundation of strength to work from and are probably doing weight training.
And if you don't have that foundation, for your lower body squatting at least 1.5 times your body-weight, you shouldn't be reading this. You need to focus on just building strength, and don't have to worry about plyometricsa for a little while.
Don't hurt yourself - just work on strength for now!
Getting the Most Out of Your Plyometric Drills
Start Just Twice a Week
Since you're already doing some form of strength training (weight training, body-weight exercises, etc.) keep that going. You need to keep your base of regular strength increasing.
So, start your plyometric drills slowly, doing them on your off days. Just 2 days a week to start out is fine.
Don't Tire Yourself
Plyometric drills train your muscles to contract faster and more powerfully. It is not designed make your muscles stronger.
To gain the maximum benefit from you drills, do them when you are not already tired from lifting or other athletics. You'll be moving slower, and not getting the full benefit of training your body to move more explosively.
Always Measure Your Progress
Don't just start doing plyometrics and think you'll be doing better immediately. That is naive and can hurt your motivation when you don't initially seem to improve.
Come up with a test movement that you want to improve that your plyometrics will assist. Measure your ability to do that movement at 3-6 week intervals after you've stated your training.
This will keep you motivated as you see yourself improving. It'll also let you compare different programs so that you can find the plyometric drills that give you the most bang for your time.
Do Sports Specific Plyometrics
Find and practice plyometric exercises that are as similar as possible to the athletic movements you're trying to improve. That way you'll have the most carryover and skill improvement.
Try to work several plyometric drills that each work different skills. That way your whole game improves, rather than just one part of it.
Know Your Schedule
Plyometrics are hard on the body, and weight lifting's no walk in the park. Plus, any games, meets, or tournaments you have take their tole on your body.
Evaluate whether you have enough time (and recovery time) to train plyometrics right now. At some point you'll be over-training, especially if you're in season for your sport.
Start doing plyometrics on your off-season or when you have more time if you're worried about over-training. After all, getting injured from over-training can stop you faster than a single lost game.
