badminton klub BIT

Plyometrics is an excellent way for conditioned athletes to increase and develop their jumping, sprinting and explosive power. This plyometric workout and single exercises place considerable pressures o­n both the body and joints, for this reason I would not advise plyometrics for persons of poor or average fitness abilities.

www.netfit.co.uk

The following key points should be remembered:

• Always warm up and stretch especially the legs
• Explosive movements are required for optimum results.
• Correct foot placement is essential.
• Adequate recovery between reps can not be stressed enough.
• Use o­nly your body weight when performing plyometric exercises.
• Keep your body balanced by maintaining a high knees up thumbs position.
• Avoid damped landings; use sprung floors, dry grass or an athletic track.
• Aim to stay o­n the ball of your foot, whenever possible, however a flat-footed landing is acceptable. Avoid landing o­n your heels or side of your feet.

When planning a plyometric circuit, it is wise to start with entry level methods and gradually build up the reps before moving o­n to harder exercise's.

Read the whole article here