Explosive power and speed is an athlete's best friend when it's game time. Increased force coupled with quickness and speed is one deadly and intimidating athletic combination. In addition to improving your performance for sports, plyometrics will also help with major lifts like the squat and deadlift. So, if you're not where you want to be, it's time to incorporate plyometric training into your routine.
Warning: Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout, and don’t overdo it.
Plyometric box jump finisher
A1. Box jumps
1 - 6 reps
Rest 60 Seconds
A2. Box jumps
2 - 20 reps
Rest 120 Seconds
Repeat this set 4 times
Add this finisher to the end of a workout 1-3 times a week.
Box jumps 1:
Start from a stand-still position on the ground. Squat down, then explode up to a box (or bench).
a) Land soft on the top of the box.
b) Let yourself down easily as to avoid stress on the knee and lower back.
c) Push yourself. Increase the height of the bench you use every couple of weeks.
Box jumps 2:
Starting on top of a bench that's 16-32" high. Drop down to the ground, then explode back up onto the bench, spending as little time on the ground as possible.
a) Don't let your heels touch the ground.
b) Make sure you regain your balance on the top of the bench before you descend to the ground.