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Lisa:
Plyometrics are explosive movements designed to bridge the gap between strength and speed. These exercises can help you take the strength gained in the gym and put it to good use on the athletic field.  Think of it as stretching a rubber band until it snaps back with force enough to quickly move across a room. Plymetrics teach the muscles in your body to stretch in the same fashion. The muscles learn to stretch and snap back quickly as you begin to move giving you more power and acceleration. Many athletes use these movements to become faster and more powerful.

I like to classify plymotrics into 2 categories: Basic and advanced plyometrics. I use basic plyometrics for beginners and young athletes. These movements help to teach form and improve coordination. They are also easier on your joints because they are lower impact. A good example would be cone hops- hopping back and forth over a 6 inch street cone. This exercise is great for improving speed and agility. To try this exercise place both of your feet together. Slowly jump vertically over a cone or small object for sets of 5-10 repetitions. Use your whole body to jump including your arms. Be sure to bend your knees slightly in order to cushion your landing and protect your joints. As you get better you can increase the repetitions or try using 1 foot at a time. This exercise can also be done by jumping forward and backward.

Advanced plyometrics are more difficult movements. I use these movements to train experienced athletes. These movements are great for building explosive speed or increasing your vertical jump. However they can be dangerous because they are higher impact and place more stress on your joints. A good example of an advanced plyometric exercise would be hurdle jumps. I start by having the athlete face a track hurdle. I then ask them to squat down and jump with both feet using the whole body to clear the hurdle. Upon landing they immediately bend their knees and jump over the next hurdle. I prefer to use collapsible hurdles to avoid injuries. You can make this exercise more difficult by increasing the height or adding more hurdles.

I recently used plyometrics to train a group of Rehoboth Lifeguards that were preparing for the 2006 Lifeguard Olympics. This group included Dan Matta, Clint Bunting, A.J. Hemphill and Brandon Smith. These lifeguards were already talented athletes however I believe that the use of various plyometrics helped them become even better. All four of these guards reached their goals by placing in the 2006 Lifeguard Associations National Championships. Dan Matta brought home the gold and became National Champion in the beach flag competition. Clint Bunting also placed first as a member of the 4-by-100 relay team. The team of Dan Matta, Brandon Smith and A.J. Hemphill placed second in the 4-by-100 meter relay team. Not bad! 

I conclusion I believe that plyometrics are a great way to increase athletic performance. However I do not believe they are for everyone. If you decide to try them I suggest getting permission from your doctor. Start slow and learn how to perform them correctly. Avoid trying advanced movements until you are ready for them. Remember plyometrics can be hard on your joints. If you are interested in adding plyometrics to your routine it’s a good idea to hire a personal trainer that specializes in training athletes to teach you proper technique