Plyometrics have long been considered a key in developing explosiveness. Such explosiveness is referred to as “Strength in Motion”. Plyometric training links together strength with speed to create power. It’s essential to athletes, primarily to those who jump, lift or throw.

Plyometric training is designed to enable a muscle to reach maximum strength in a short amount of time. This in turn leads to muscles that propel athletes faster, higher and more explosive.

To gain better mobile, catlike agility, cones can be an integral part in building such a training program. By using cones set up in various configurations, athletes can gain better cutting and slashing ability, and at the same time make it sports specific.

With 6-8 cones and an imagination, several drills can be created. Use the following guidelines to make an agility program

1. Set up cones in certain patterns distances. Idea distances are short, up to 5 yards.

Combining the use of box jumps and sprints provides athletes with a perfect way to increases athletic speed and explosive reaction at the same time. Plyometric training is very useful for training muscle fibers to react explosively with power. Plyometric box jumps are an efficient way to achieve this activating of fibers. Jumping off the ground and then landing on an elevated surface (such as box jumps) builds leg strength and exlosive endurance.

Speed is the quickness of movement of a limb, whether this is the legs of a runner or the arm of the shot putter. Speed is an integral part of every sport and can be expressed as any one of, or combination of, the following: maximum speed, elastic strength (power) and speed endurance. How is Speed developed? The technique of sprinting must be rehearsed at slow speeds and then transferred to runs at maximum speed.