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A wide variety of training studies shows that plyometrics can improve performance in vertical jumping, long jumping, sprinting and sprint cycling. It appears also that a relatively small amount of plyometric training is required to improve performance in these tasks. Just one or two types of plyometric exercise completed 1-3 times a week for 6-12 weeks can significantly improve motor performance. Additionally, only a small amount of volume is required to bring about these positive changes i.e. 2-4 sets of 10 repetitions per session or 4 sets of 8 repetitions.

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When a quick stretch is detected by the muscle spindles, an involuntary protective 

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When a quick stretch is detected by the muscle spindles, an involuntary protective 

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Think of The FITT principle as a set of rules that must be adhered to in order to benefit from any form of fitness training program.These rules relate to the Frequency, Intensity, Type and Time (FITT) of exercise...These four principles of fitness training are applicable to individuals exercising at low to moderate training levels and may be used to establish guidelines for both cardiorespiratory and resistance training.The FITT principle is used to guide the development of unique and bespoke fitness plans that cater for an individual's specific needs.

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Think of The FITT principle as a set of rules that must be adhered to in order to benefit from any form of fitness training program.These rules relate to the Frequency, Intensity, Type and Time (FITT) of exercise...These four principles of fitness training are applicable to individuals exercising at low to moderate training levels and may be used to establish guidelines for both cardiorespiratory and resistance training.The FITT principle is used to guide the development of unique and bespoke fitness plans that cater for an individual's specific needs.

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F- beginners are recommended to work 2 times per week this is so it gives there body time to rest and muscles to recover.
I- when starting this training start with small plyo boxes or benches that there is less strain on the muscles then work up to higher boxes as you get the right technique, to reduce the risk of injury.
T- complete 4 sets of 10 reps of plyometric training
and 10x 30 second hill sprints this can increase dependent on how experienced you are.
T- for the hill sprints a more gradual incline is recommended for beginners. however steeper inclines can be used for more of a challenge. for the plyometric jumping you can use benches or chairs. you can also use Plyo boxes which are larger.

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Plyometric training are designed to produce fast, movement movements. It involves high-intensity explosive muscular contractions to engage the stretch reflex

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Plyometric training are designed to produce fast, movement movements. It involves high-intensity explosive muscular contractions to engage the stretch reflex

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The stretch reflex is stretching the muscle before it contracts so it contracts with greater force. This reflex is the protective mechanism to protect the muscle fibres from overstretching.

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Basketball players and long jumpers are an example of many athletes that will use this training. they use it to gain extra height or distance in there jumps
this type of training should only be performed by trained athletes as it requires a good strength background. there is a high risk of injury because it uses explosive power

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For power the common training methods are:

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For power the common training methods are:

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Plyometric
hill sprints
These types of training improve the performers ability to apply large amounts of force during quick contractions.

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The equipment that could be used for plyometric training are chairs, benches, pylo boxes and hurdles. 

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The equipment that could be used for plyometric training are chairs, benches, pylo boxes and hurdles. 

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https://m.youtube.com/watch?v=XcdEsxb0KMwhttps://m.youtube.com/watch?v=XcdEsxb0KMw

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Plyometric Training: Plyometrics are also known as "jump training". These are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power.

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Plyometric Training: Plyometrics are also known as "jump training". These are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power.

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https://m.youtube.com/watch?v=gVAqwyv1uN0https://m.youtube.com/watch?v=gVAqwyv1uN0

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https://m.youtube.com/watch?v=N_uMm4hScxI

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Example in Everyday life: Faced with a four-lane intersection, you may have enough strength to walk across the street. But it’s power, not just strength, that can get you across all four lanes of traffic before the light changes. Likewise, power can prevent falls by helping you react swiftly if you start to trip or lose your balance.

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Example in Everyday life: Faced with a four-lane intersection, you may have enough strength to walk across the street. But it’s power, not just strength, that can get you across all four lanes of traffic before the light changes. Likewise, power can prevent falls by helping you react swiftly if you start to trip or lose your balance.

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https://m.youtube.com/watch?v=1sN-nsLKHv0https://m.youtube.com/watch?v=1sN-nsLKHv0

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Example in Sport: Muscle power is one of the main fitness components, important for success in many sports. Certain sports, such as weightlifting, boxing and weight throwing, it is one of the most important attributes. In many other sports, including football, good power is also very important as part of overall fitness profile.

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Example in Sport: Muscle power is one of the main fitness components, important for success in many sports. Certain sports, such as weightlifting, boxing and weight throwing, it is one of the most important attributes. In many other sports, including football, good power is also very important as part of overall fitness profile.

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Description: Power is the speed at which you can apply maximum force. If you lots of power you will be able to exert maximum force in a short time.

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Description: Power is the speed at which you can apply maximum force. If you lots of power you will be able to exert maximum force in a short time.

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Power: The ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements. Power is proportional to the speed at which you can apply maximal force.

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Power: The ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements. Power is proportional to the speed at which you can apply maximal force.