Plyometric Exercises
Hello, my name is Michael Lawrence and I have participated in plyometric exercises since I was a kid. I have played at a high levels of both hockey and football and plyometric training is our core workout for explosiveness and agility. Much of the information I have learned is coming from the USA Hockey’s Plyometric Training Guide. We have outlined much of the plyometric exercises contained in this guide. Plyometric exercises aim to improve your ability to use your strength more rapidly. It stands to reason therefore that you need to combine plyometrics with weight training.
Planning your routine
Plyometric exercises vary in intensity levels from low to very high. To assess your level the following tests are recommended:
- Check your balance by standing on one leg for a minimum of 30 seconds – low to medium intensity.
- This time stand on one leg for a minimum of 30 seconds in a semi-squat position – medium to high intensity.
- You should be strong enough to squat at least 1.5 times your weight before you attempt plyometrics.
You should aim to complete 2-4 sessions per week maximum. Allow for a recovery time of about 48-72 hours between sessions. Ideally you should not schedule plyometrics the day after a strength session since your muscles will still be sore and recovering. This might pose a planning problem. Below is a suggestion for you to follow or adapt. Note that you do not exercise each part of the body more than twice with weights and twice with plyometrics. This is the maximum recommended. Never over train.
| Day | Weight training | Plyometrics |
| Monday | Upper body | Lower body |
| Tuesday | Lower body | Rest |
| Wednesday | Rest | Upper body |
| Thursday | Upper body | Lower body |
| Friday | Lower body | Rest |
| Saturday | Rest | Upper body |
| Sunday | Rest | Rest |
In Plyometrics, the term volume is used for the number of repetitions per session. For the lower body, each ground contact counts as one repetition. Your aim is to minimize the contact time. Note the word immediately which appears in each exercise. However, you need to rest between each set and the recommended work to rest ratio is 1:10. So if you did 20 seconds of Squat Jumps you would need to rest 200 seconds before moving on to the next exercise. Below is a suggestion of Plyometric Exercises Volume per Session.
| Athlete’s level | Ground Contacts |
| Beginner | 80-100 |
| Intermediate | 100-120 |
| Advanced | 120-140 |
Squat Jumps
- Stand with your feet about a shoulder length apart, keep your back straight and bend your torso slightly forward. Keep your arms at your sides with elbows at about 90 degrees.
- Lower your body to the floor (semi-squat position) and immediately jump up as high as you can, throwing your arms up.
- Do 10 and then rest trying to get as high as you can.
Box Jumping
- Stand facing a suitably elevated box (you could start with a step). Keep you feet a little wider then the other plyometric exercises.
- Lower your body to a squat position and jump onto the box.
- Step off and repeat, getting as much explosive power as you can.
Lateral Box Jumping
- Stand to the side of the box and keep feet a similar distance apart.
- Lower your body to a squat position and jump onto the box.
- Step off and rest as before.
Split Squat Jumps
- Stand with your feet a comfortable distance apart. Step back about 2 feet with your left foot on the ball of your foot.
- Lower your body by bending your right knee until your quad is horizontal to the ground.
- Switch your feet while jumping so that your left foot comes down in front.
- Rest as before and repeat, switching sides.
Tuck Jumps
- Stand with your feet apart, keep your knees bent and your arms at your sides as for the Squat Jumps. Bring your knees to your chest.
- Land on the balls of your feet and repeat doing 10 reps.
Bounding
- Start the exercises jogging a few steps.
- Then using one leg jump slightly at a 45 degree angle exploding with the leg getting as far as you can.
- Repeat immediately with other side.
Zigzag Hops
- Stand about 1-2 feet away to the side of a short long object.
- Jump straight up, using both your leg muscles and plant on the opposite side. Repeat back and forth right after another.
- Move in a zigzag up the length of the ladder.
One Leg Tuck Jump
Similar to the plyometric exercise above, the Tuck Jump, but this time on only one leg. Rest and repeat on the other leg.
Drop Jumps
- Stand on a box, feet shoulder-width apart and with your toes near the edge.
- Step off box and bend your knees, then jump throwing your arms up. Keep the jump vertical.
- Rest for 5-10 seconds and repeat.
Plyometric training can be very intense and you should make sure your healthy before starting. Proper form is the most important part of plyometric exercises.
