Plyometric training is a strategy an individual can implement in their program to help burn more calories. When developing a conditioning program it is important to remember the strategies we utilize must be congruent with the individual - their daily tasks - and their goals. Plyometric training is a component of an overall integrated conditioning program.
Plyometric training is a form of power training. Plyometrics challenges the body’s ability to accelerate and decelerate movement. Movements that are chosen must fit the individual’s abilities and needs. The example below illustrates beginner to advanced plyometric moves.
Skipping Matrix (beginner): This move tweaks the traditional skipping motion. Traditionally we were taught to skip straight forward. Challenge the body by skipping backwards - sideways - and skip with a twist.
3D Run Hops (intermediate): Start in a left leg balance position, proceed to hop forward landing on your right foot and then return to start position on left foot. Next, proceed to hop laterally to the right returning to start. Last, hop rotationally to the left and return.
3D Box Jumps (advanced): Start by standing with both feet on the ground behind a box, proceeds to jump up onto the box and then return to start position. Next stand to the right or left of box and perform a lateral jump and return. Last, stand slightly in front of box off to the side and perform a turn jump and return.