1. Bigger, Faster, Stronger Achievement Standard 2.3 3 Credits
TRAINING METHODS
- Plyometrics -

2. Plyometrics
Plyometric exercises involve a rapid lengthening contraction followed immediately by a forceful shortening contraction.
E.g Jumping from a box and landing on the ground (lengthening contraction) followed by immediately jumping as high as you can (shortening contraction).

3. Benefits of Plyometric Training
Improves muscular power
Improves muscular strength

4. Application of Duration
To ensure quality you shouldn’t be training longer then 45 minutes. Quality not quantity
Beginners: 3-4 drills per workout
2-6 sets per exercise
5-10 reps per set
Allow 1-3 minutes rest between sets

5. Application of Intensity
85-100% during the exercise period
Exercises should progress from low to high intensity i.e. 2 foot bounding to single leg bounding.

6. Application of Overload
Increasing the number of repetitions for each exercise
Increasing the sets
Change the exercise difficulty (press-ups on knees to full press-ups)

7. Application of Specificity
Exercises should be sport specific.

8. Application of Variety
Maintain a variety of exercises to prevent boredom.