1. By: Shannon O’Shea and Heather Bell

2. Plyometrics  type of exercise training designed to:exercise  produce fast,  powerful movements,  and improve the functions of the nervous system,

3. Purpose:  improving performance in sports  to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport- specific activities

4. Technique:  Free of injury!!  Keep back straight and aligned  Landing on your heels /toes whichever the exercise is specific to  Making sure joints are properly warmed up  Reduce ground time by landing softly

5. Spotting:  Standing on the side of the individual with your hand behind their back or on the side of body of the movement being sure not to disturb performance, execution, and return.  Holding box and/or bosu ball so no movement occurs with equipment

6. Major Muscles Involved:  Hip  Extension Extension  Flexion Flexion  Knee ExtensionExtension  Ankle Plantar FlexionPlantar Flexion  Shoulder FlexionFlexion  Scapula & Clavicle ProtractionProtraction  Elevation Elevation  Upward Rotation Upward Rotation  Static  Spine (Thoracic, Lumbar)  Extension Extension

7. Plyometric Exercises  Tuck Jumps/Knee Highs  1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides. 2. Jump up bringing knees up to chest. 3. Land on balls of feet and repeat immediately.

8. Plyometric Exercise:  Squat Jump/Box  1. Regular Squat position, go down and on the way jump up jump as high as you can putting hip, knee, and ankle in full extension  Zig Zag Jumps/Hops:  1.Keeping knees together making a zig zag or side to side motion down a line, upstairs, or through cones

9. Some other Plyometric Ideas:  Upper:  Push-up latter drills  Burpees (with or without a medicine ball)  Walking/jump push- ups  Mountain climbers  Lower:  Knee highs  Jump Lunges  Single leg squat  Single leg vertical jumps  Sumo twist jumps

10. Typical Technique Errors  Must perform in well- conditioned athletes : physical strength, flexibility, and proprioception (balance and agility)  Rebounding off box instead of landing on top  Not keeping back straight and shoulders up