Plyometrics Guidelines

• Avoid plyometrics if your new to fitness or if you have a poor strength base. You should ideally be able to squat with free weight's 1.5 / 2 times your own bodyweight (lower body plyometrics), be able to perform 50 good quality abdominal crunches and sufficient upper body strength to perform 25 full press - ups women - 50 for men.

• Juniors under 16 should not be encouraged to perform plyometric exercises, unless under specific coaching guidelines, as their bones are still growing and becoming stronger.
  
  
• An exercise specific warm-up needs to be implemented, with sufficient stretches, however avoid letting the muscles become cold - warm up - stretch - then perform dynamic warm up exercises. Its important to do a complete body stretch as the body will use your arms when asking the legs to jump.
  
  
• Avoid performing more than 2 sessions per week, always have at least 3 days rest between sessions, unless your doing upper body one session, and lower body another. Never train sore muscles.
  
  
• Keep moving during your rest periods, avoid letting the muscles cramp and tighten, light walking lifting your toes off the floor whilst keeping your heels on the ground will help stretch the calf muscles.
  
  
• It's important to remember that you should not be getting out of breathe by working the cardio vascular system (heart and lungs), instead your working your muscles at maximal strength - not endurance.
  
  
• Always wear suitable foot wear, with good ankle and arch support, lateral stability, and a wide, non-slip sole, aiming to perform any lower body exercises on a soft surface, such as synthetic running track - non slip exercise mats, avoid hard ground.
  
  
• Rest - Its essential that you rest sufficiently between different exercises, ideally at least 3 - 5 minutes, aim to work on a 1 - 6+ workout split, i.e. 30 seconds workout time will equal 3 minutes rest. Your goal is to be able to workout at a maximal level for all exercise reps, this can not be achieved if your starting whilst not recovered.
  
  
• Perform each exercise with good technique, stopping if poor technique comes into play, aim to land with as little flexion as possible at the ankles, knees, and waist. Too much flexion means too much time on the ground, which translates into reduced reaction time and speed of movement.
  
  
• Placing any additional weight load should be avoided for jumping movements, however specific equipment, such as resistance bands can be used, as these do not place excessive overload on the joints upon landing.
  

• All step boxes and equipment used, should be sturdy and have a non-slip top, aim to keep a towel handy to wipe away any sweat.
  
  
• Depth jumping from objects that are too high increases the risk of injury, particularly to heavier athletes, and prevents the rapid switch from eccentric to concentric activity. The average height for depth jumps are 0.75-0.8 meters (27-30 inches). Athletes over 220 pounds should use heights of 0.5-0.75 meters (18-27 inches).
  
  
• The number of jumps should ideally not exceed 80-100 / session for beginners to plyometrics and athletes in early workouts, or returning after full rehabilitation recovery, 100-120 /session for intermediate athletes, and 120-140 /session for advanced athletes. Always aim to progress through the difficulty of each exercise, stopping your session if your feel any undue muscular discomfort.