Plyometrics
The low-down: Muscle training designed to improve power and enhance performance. It involves explosive movements like jumping, hopping and throwing, developing fast-twitch muscle fibres used for bursts of strength or speed. Not for new exercisers, but a great way to build lower-body strength and power in the quads and hamstrings.
Calories burned: 300 per hour.
Weight loss: 5/10
Muscle building: 5/10
Strength building: 9/10
Toning: 7/10
Press-ups with a hand clap in between is a particularly vigorous way to condition the arms and chest. The pre-stretch takes place as the hands arrive back on the ground and the chest sinks, and this is followed quickly by the explosive upwards action. Once again, to get the best training effect keep the time in contact with the ground to a minimum.
Another means of increasing upper body strength popular with throwers is to lie on the ground face up. A partner then drops a medicine bowl down towards the chest of the athlete, who catches the ball (pre-stretch) and immediately throws it back. This is another high-intensity exercise and should only be used after some basic conditioning.
The focus must always be on quality and not quantity.
| Standing based jumps performed on the spot | Tuck Jumps Split Jumps Squat Jumps |
Low |
| Forward jumps from standing | Bounds and hops over 10 to 20 metres |
Low to Medium |
| Multiple double leg hops from standing | 5 bounds 6 bunny hops Double footed jumps over hurdles Double footed jumps up steps |
Medium |
| Multiple single leg jumps from standing start | Single leg hops up stadium steps | High |
| Drop jumps | 2 x 6 jumps for height or distance | High |
| Speed bounds | 4 x 20 metres | High |
| Multiple jumps with run up | 3 x 2 hops and jump into sand pit with a 5 stride approach 2 x 10 bounds with a 5 stride approach |
Very High |
Established in 1995,
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