|Strength and speed are
integral components of boxing. Jumping, bounding and hopping
exercises have been used in various ways to enhance athletic
performance. In recent years this distinct method of training for
power and explosiveness has been called Plyometrics. Plyometrics is
a method of training that seeks to enhance the explosive reaction of
the individual through powerful muscular contractions.
Plyometric exercises force specific muscles to
reach their maximum strength in a short amount of time, thereby
increasing the muscles' overall power.
A thorough warm-up, such as jogging, skipping,
marching (hi knees) or walk lunges, is essential prior to plyometric
training. A cool down should follow each session.
Here are several examples of Plyometric
exercises for the legs.
Agility lateral hops:
Standing tall with hands resting behind your head, and elbows
pointing to out the sides. Mark a line on the floor and quickly jump
from one side to the other. Keep your feet low to the ground. Focus
on speed. Try three sets or 12 to 15 jumps.
Agility single-leg lateral hops:
Advanced Same as above, but only one leg at a time. Try two sets of
12 each leg.
Lateral hops with step:
Advanced Place a standard aerobic step on the floor. Jump over the
step, width wise, making sure to get enough height to clear the
step. Try three sets of 15 jumps.
Standing on a soft surface, jump straight up so your knees are high
in front of your body. Focus on quick explosive jumps high of the
ground. Start with 3 sets of 15 jumps.
Plyometrics are high impact on the joints. This
is an advanced exercise for individuals with an advanced fitness
level. If you are just starting a fitness regimen, discuss other
fitness options with your doctor.