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If your sport of choice involves fast, powerful movement (think rugby, boxing, javelin, high jump), you could improve your performance through plyometric training. As daunting as the word sounds, plyometrics concerns converting strength into speed. Plyometric exercises can increase the speed or force of muscular contractions, often with the goal of increasing the speed of a punch or the height of a jump.
Rugby players use plyometrics as a form of strength and power training. It acts on their nerves, muscles and tendons to increase their power output without necessarily increasing their strength. Many athletes use plyometrics to improve their performance.
Imagine a rugby ball being spun out wide to a player. Like a sprinter exploding out of the blocks, a player relies on the force of his muscle contractions to get past opponents. If you feel in need of a good power workout, this training circuit will do the job. But be warned that this routine is for those with a moderate fitness level (ie, good core strength, flexibility and stamina).
Follow this routine: 20 repetitions at each point, with one minutes rest between each station and complete the whole circuit five times. If you don't feel up to it, do fewer repetitions. As you improve, work your way up to 20 reps then gradually decrease the rest interval. Before starting, warm up with a light jog, or jump on the rower for 5 to 10 minutes. And have water on hand to sip in between. Stay hydrated!
Medicine ball slams
1. Stand with your feet parallel and your knees slightly bent.. Pull the medicine ball back behind your head.
2,3,4. Forcefully throw the ball down on the ground as hard as possible.
5. Catch the ball as it bounces from the ground and repeat. 20 repetitions, one minute rest before next exercise. (Repeat this circuit five times.)
Squat throw (full body)
1. Stand in a quarter-squat position, with your trunk flexed forward, holding a medicine ball in your hands held slightly above your ankles. Your arms should be slightly bent.
2,3,4. Throw the ball up as high as you can, using your legs to explode upwards.
5. Catch the ball after a bounce and repeat. 20 repetitions, one minute rest before next exercise.
Squat jump
1. Stand with feet shoulder-width apart, trunk flexed forward slightly and make sure your back is in a straight neutral position. Arms should be in the ready position by your side, with elbows flexed at about 90 degrees. Lower your body until your thighs are parallel with the ground.
2. Explode vertically, driving your arms up as you leap upwards.
3. Land on both feet, and repeat. 20 repetitions, one minute rest before next exercise.
Modified explosive push-up
1. Start by getting into a push-up position, with your knees on the ground.
2. Lower yourself to the ground.
3. Explosively push up so that your hands leave the ground. Catch your fall with your hands, immediately lowering yourself into another push-up. And repeat. 20 repetitions, one minute rest before next exercise.
Step jumps
1. Stand beside the object to be cleared (a box, step, tree trunk or car tyre).
2,3,4. Bring your knees up and jump vertically (and also laterally) off the ground and over the barrier.
5. Land on both feet and then jump back over the barrier in the other direction. Try not to double bounce between jumps. 20 repetitions, one minute rest before next exercise. (new circuit)
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