Cycling

Plyometrics for cycling, will help the cyclist improve explosive ability for sprints and up hill work, ideal for normal cycling races or training, however track cyclists tend to be highly explosive in nature, as their events can last for less than1 minute. Sessions should incorporate mainly leg work with some core and upper body exercises, however track sprinters should also look at the gains associated with building explosive upper body strength and core stabilty, ideal for track starts.

As cycling is a very low impact sport, care should be taken when first performing plyometric exercises, as even though a cyclists legs will be very strong and powerful, they will not be use to the high impact of landings. Make sure you read the guidelines and have correct foot wear. Each session should be focused upon maximal explosive action, and as suc muscles should not be tired from previous days activities, or vice versa, don't perform plyometric sessions prior to race days.

Look at having a minimum of 2 days rest between sessions, ideally performing 1 session per week normal road cyclist and 1 - 2 sessions per week for explosive track or mountain biker.

Lower Body Session