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Plyometrics is a very vigorous exercise using eccentric contractions followed by powerful concentric contractions. This is due to energy stored in the eccentric contractions being transferred to the concentric contractions.

This type of exercise is a stretch-shorten activity, which improves sensory motor control and joint stability. Plyometrics therefore can be used in the late stage rehabilitation after injury, such as an ankle sprain. This may become clearer on reading the proprioception article provided on CoopersGuns.


  • Enhances co-ordination
  • Improves strength
  • High impact on musculoskeletal system

Before starting a plyometric program you should be:

  • Pain free
  • Have no recurrent swelling
  • Have sufficient stability
  • Warmed up
  • In an appropriate environment
  • Ready to progress slowly

Lower limb plyometrics

  • Bounding - large strides with minimal foot contact time on floor
  • Hopping
  • Triple jump
  • Depth jump - jumping off a box and progressing height gradually
  • Max height jump - vertically and horizontally

Upper limb plyometrics

  • Works the shoulder and elbow joint
  • Exercises involve catching a medicine ball from height and passing it back, there are different ways of doing this

If you have any questions please do not hesitate to get in contact on the forums.

— Phil @ 9:57 am, June 21, 2006

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