If you are a hockey, football, or basketball player, or athlete of any other sport – having the explosive power to accelerate, jump, land, and quickly change direction is crucial.  Building a solid foundation is tantamount to building a competitive edge.

Research in exercise science has proven that the most effective way to improve explosive power is to train the nervous system, muscles, and connective tissue with plyometric exercises.  The basis for plyometrics is the development of what is called a ‘stretch-shortening cycle’ – or, a quick deceleration immediately followed by a powerful acceleration in the opposite direction.  The exercises are often extremely intense in nature and require an intermediate level of aerobic capability and core strength before they can safely be applied.
You should not progress from basics to plyometrics until you’re capable of maintaining 45 to 60 minutes of aerobic exercise at 75 percent of VO² max.  You should also be able   to demonstrate competency in the performance of foundation and core exercises – including box drills, step-ups, lateral step-ups, slide-boards, and lunges.

The Program
As an athletic trainer, I introduce plyometrics through a 6 to 8 week Foundation Training Program designed to build cardiovascular fitness and core strength. In the case of a recovering athlete, this foundation will serve as a transition from a therapeutic regimen into advanced preseason conditioning and eventually to the full recovery of explosive strength.

To begin, dedicate a maximum of two days per week to plyometrics drills, which will enhance your ability to generate high-power output over a period of time.
Over time you can begin to incorporate another day of plyos into your weekly routing, making sure to allow proper recovery time. Do NOT repeat these drills on consecutive days.

Jump Squat
Preparation:  Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.  Arms should be in the “ready" position with elbows flexed at approximately 90°.

Movement:  Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.  Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up.  Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.   Land on both feet.  Rest for 1-2 seconds and repeat

Box Jump
Preparation:  Stand facing box with feet slightly wider than hip-width apart.

Movement:  Lower body into a semi-squat position and immediately jump up onto box.  Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.  Feet should land softly on box.  Step back down (not jump back down) and repeat.

Lateral Box Jump
Preparation:  Stand side on to box with feet slightly wider than hip-width apart.

Movement:  Lower body into a semi-squat position and jump up onto box.  Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.  Feet should land softly on box.  Step back down (not jump back down) and repeat.

Jump Lunge
Preparation:  Stand with feet hip width apart.  Take left leg and step back approximately 2 feet standing on the ball of back foot.  Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. 

Movement:  Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.  Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.  Switch feet in the air so that the back foot lands forward and vice versa.

Single-Leg Lateral Hops
Preparation:  Start by standing on one leg with your hands on your waist or at your sides.

Movement:  Proceed to hop to the side while maintaining your balance and hop back to the starting position.  You can place a rope on the ground or any object on the ground.  The object can be small in size and height or large to increase difficulty.  Repeat continuously.

Safety
The Foundation Training Program is designed to build a cardiovascular and core strength; and should include some cross-training work starting with full-body, partial weight-bearing exercises on machines such as stair climbers or elliptical trainers.  These machines are excellent tools for preparing you for more intense exercise because they provide a conditioning regimen with a decreased amount of orthopedic trauma to the joints.  Once you attain minimum aerobic and core standards, begin activities that prepare for the transition to advanced plyometric training.