How to Design a Basic Plyometric Training Program - Efficient Methods to Develop Explosive Power

Plyometric training is considered as one of the most efficient methods to develop explosive power. Athletes engaged in various sports can definitely gain from the power training, especially if it goes hand in hand with strength training. But before you can design your own training program, you have to be acquainted with the different aspects and learn various guidelines in plyometrics.

Before you go into detail with the types of exercise, the intensity or the progression of the training program, take into account a number of things first. For instance, the intensity and the types of drills should largely depend on your current physical condition and strength level.

Bear in mind that plyometrics should never be taken too lightly. Therefore a considerable amount of caution must be observed. The drills, although they may look easy at first, are in fact very strenuous and may take its toll on your muscles and joints. So ideally, you need to be in good shape prior to starting a plyometric training regimen. Plus, you need to perform this alongside other types of exercises such as strength training and aerobics.

Adequate instruction and proper form are the next most important aspects in plyometrics. Untrained and badly informed persons should steer clear from this type of exercise if they don't want to get hurt. Because even though the drills look simple, the risk for injury is indeed great.

Without adequate instruction, you will not be able to execute the exercises properly, or arrive at your desired goal for that matter. Also, the proper form would be impossible to perfect with no guidance from a plyometrically-trained person. Consequently, you won't be able to build up the maximal muscle power you wish to attain.

Performing the exercises on a suitable floor is also important as this may help reduce the risks of joint and muscle injuries. Steer away from hard surfaces. Look for something that is more flexible and absorbent of the impact of repetitive landing. When it comes to equipment, make sure that everything that you will be using in the drills is risk-free.

For instance, choose plastic cones that are bendable so that you will not incur serious injuries if you ever land on them accidentally. The top surface of the boxes used in box drills also needs to be skid-proof to prevent injuries caused by slipping.