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Plyometrics For The Weekend Warrior In All Of Us by Lisa A. Leonard, Certified Fitness Trainer Want to have more fun this summer? How about improving your tennis game, running routine or mountain biking skills? Do you want to swim faster, roller blade quicker, or simply look better in your bathing suit? Plyometrics are the answer. What are plyometrics? Speed and strength are integral components of fitness found in varying degrees in virtually all athletic movements. Simply put the combination of speed + strength = power. For many years, professional coaches and their athletes have sought to improve power in order to enhance performance during their games. While you are probably not a professional athlete, you can incorporate this type of training in your workout routine and get the same great results. This distinct method of training for power or explosiveness has been coined plyometrics. The term is used to describe a method of training that will enhance or improve your explosive reaction. This is accomplished through powerful muscular contractions as a result of rapid, eccentric contractions. Which simply means your body will be prepared to accelerate quickly when you need to. Plyometrics, when incorporated with a strength and cardio training program, can produce improvements in speed, agility and power. It is very important that you follow your plyometric workout with an easy or rest day because your muscles will need to recuperate and rebuild so you can be stronger, quicker and more agile for all the fun things you want to do this summer. Plyometric Workout Tips and Suggestions: Stair Leaps: Double Leg Jumps on steps (going up). Increase number of stairs jumped at one time as power increases. For example, start by jumping one at a time, five jumps per set. Jump two at a time the next workout, five jumps per set. Complete 3 sets with one minute rest in between. Walk down the stair between sets. These really lift a drooping bottom! Bounding Exercise with Bench or Step: Change height of step or number of reps per set as power increases. Complete 3 sets with one-minute rest between. Lateral Leaps: Jumps side to side over an obstacle (not fixed! – so if you hit it you will not be tripped up). Change height of obstacle or number of reps per set as power increases. Complete 3 sets with one-minute rest between. Always begin your exercise with knees at 90 degrees (squat position). Do not hunch over. Keep your head up. Bound straight up and finish at the starting position. Never bounce! Maintain control over the movement. Wear supportive athletic shoes that are in good condition for proper foot and ankle support. Always ask a professional trainer to watch and evaluate your form. Medicine Ball: Another means of increasing upper body strength is to lie on the ground face up. A partner then drops a medicine ball down towards the chest of the person on the ground, who catches the ball (pre-stretch) and immediately throws it back. This is a high-intensity exercise and should only be done after a warm up. Switch with the partner, and repeat the procedure. 3 sets of 8-10 repetitions are optimal. Start with a light medicine ball and gradually increase the weight of the ball as the strength and stamina of the individual's progresses. These are super for getting rid of upper arm jiggle!