Use Plyometric Exercises for Power and Speed

Many coaches and athletes make use of plyometric exercises to enhance speed and power. Plyometrics can also be used to improve agility and coordination for better athletic performance.

However, you should also be aware that many of the exercises involve in plyometric training is high risk training and could easily cause injuries if you do not apply the correct technique to the activities.

Many sports performances come about by applying force to the ground, whether you are jumping high, running fast, swinging a golf club or delivering a karate kick, force must be applied to the floor to bring about the performance. For this reason all track and field athletes pay particular attention in training to their lower body.

In your pursuit for speed and power, here are some of the top plyometric exercises to help you improve the power of your lower extremities:

Use Plyometric Exercises for Power and Speed

1. Squat Jumps

Squat jumping will enhance your power, speed, and acceleration. Some of the fastest runners are some of the most powerful people on the planet and can have exceptionally good vertical jump heights.

2. Depth Jumps

Depth jump is something that will boost your power and speed because it works your glutes, calf muscles, hamstrings, and quadriceps. With depth jumps, you can improve your speed and athleticism in sports that demand good jumping abilities and fast running speed.

3. Lateral Bounding

Lateral bounding is an exercise that has evolved from lateral lunges. It is designed to help you practice lateral movements at high speed and is a must do for any sport or event that requires quick and sudden change of direction. However, you should not include rapid lateral bounding in your training routines until you have mastered the correct mechanics of lateral lunges first.

The most common mistake athletes make is when their knee projects far to the front of your feet as they decelerate, land, or squat. This puts a lot of stress on your knees and can lead to knee injuries. So make sure you apply the correct technique.

4. Cone Jumps

Cone jumps are the plyometric exercises that enhance your side-to-side explosion and power. You can enhance your rotational power with transverse cone jumps. The rotational and lateral plane of motion is generally undertrained movements in most athletes. This is a common mistake because many athletic movements have rotational and lateral element in them.

5. Standing Long Jumps

Improve your power and speed by improving your standing long jump. A more powerful and explosive athlete will be better and faster than the athlete who is not. You should train to improve both your standing long jump and standing vertical jump to be explosive and fast.

Before you begin employing plyometric exercises in your training, you should learn how to perform takeoff and landing mechanics for these routine. This is a necessary precaution to avoid any knee, ankle and hip injuries.


Here are some safety tips for your plyo workout routine:

  • Plyometrics should be done only if you are well conditioned
  • You should have a good background in general strength training before you incorporate plyos in your workout
  • Plyo sessions should always begin with a proper warm-ups
  • Your warm up should include small dynamic jumping exercises which then slowly lead to more intense activities
  • Allow at least a day’s rest between one plyometric workout and the next
  • In repeated takeoffs absorb the shock of landing by placing your whole foot when you land on the ground or mat
  • In case you feel any joint pain, stop immediately
  • Use the right footwear by that I mean use one that is sturdy and has a thick sole and where appropriate, use the right plyo mats

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