Plyometrics workouts are ideal for building explosive speed beneficial to athletes of sports such as basketball, soccer, martial arts, football and many more.

These types of programs train the muscles in a very particular way in order to create quick, powerful movements that take little reaction time to conjure. Workouts that use these types of exercises build strong, fast athletes because of the way they stretch and then contract the muscles.

This is a plyometric workout that focuses largely on the legs, though they require enough effort from the entire body to garner cardiovascular benefits as well. For the most benefit from these moves, wear a weighted vest while you do this routine.

How to do this plan
Do each exercise for the listed number of repetitions. Do the entire routine at least twice through, but three times for the most benefit.


Warm up:
1 Minute Jumping Jacks
1 Minute High Knees


15 Broad jumps

15 Squat Jacks

15 Burpees

10 Agility Dots on each leg, both directions

15 Lateral Jumps

15 Knee Tuck Jumps

15 Jumping lunges

Cool Down and Stretch

Do this plan 2-3 times through, 2-3 times a week for best results.

Doing this routinet on a regular basis will result in a stronger athlete that has a shorter reaction time and more stamina for their sport. Combine and alternate this workout with sustained cardio in order to build endurance. Always be sure to do a cool down and a thorough stretching routine after a strenuous workout like this one in order to lessen the likelihood of muscle strains and injuries.

Use plyometrics with caution:
• You should only do these exercises and/or plyo workouts if you are already well conditioned, and flexible.
• Doing this high impact workout more than 3 or 4 times a week can cause damage to muscles and joints.
• This kind of training is high impact by nature; use precaution if you have bad joints.
• Individuals heavier than 245 pounds should do only low impact exercises.
• Always do this kind of high impact training on an even, soft surface (level grass or wood gym floors are okay, but avoid asphalt).