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| HTS --> Plyometrics |
| Plyometrics are fast explosive exercises. They make throwers quicker, more powerful, and improve reaction time. Many medball exercises can be considered plyometric (see medball section). Plyometrics can be hard on the body so make sure to limit volume and take plenty of rest. For most plyometric exercises, the key is to lessen the ground contact time. The faster you can do it the better (this assumes good technique!!!). 1) Squat Jumps Squat down and jump up as high as possible, then land and repeat. 2) Ankle hops Hop as high as you can using only your ankles. 3) Tuck jumps Jump up and bring your knees to your chest. 4) Scissors Start in a lunge position. Jump up and switch legs. Repeat for an even number of reps. 5) Box jumps Jump up onto a box. Then step down and repeat. Can be done forwards and sideways. To make it more difficult raise the height of the box and/or jump back down. 6) Standing long jump You can also do bounds up stairs to increase the difficulty. There are many more exercises than these. Always keep learning!!!! |
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