rics. There have been a number of exaggerated claims and good amount of undeserved blame for injury and overtraining. Just as in training with any other training program, there are a number of general guidelines which should be followed in order to achieve proper and effective performance. The first key aspect of plyometric training is warming up/cooling down by jogging, stretching, and simple calisthenics. This is important because many plyometric exercises involve agility and flexibility. The next key, high intensity, is critical because the quickness of execution in the drill determines the training results. When a muscle is stretched quickly, a faster rate of muscle stretch will provide a quicker reflex response and in turn will provide the maximum training effects. "Performances in sporting activities also require maximal efforts of high quality in order to be effective. It is this level of effort that plyometric training prepares the athlete to perform at on a consistent basis" (Lee71). Next is progressive overload, which is the "proper overloadregulated by controlling the heights from which athletes drop, the weights used, and the distances covered" (Radcliffe 22). The use of ankle weights, chest and wrist weights are not recommended with Plyometrics as these and other weights will decrease the reaction of the nerve muscle response (Costello 2). Improper resistance overload is the cause of most injuries in plyometric training. Another element is maximizing the force while at the same time minimizing the time it takes to perform an activity. The faster a movement is achieved, the more power is generated from that action. Performing the optimal number of reps and sets is another key guideline. In Plyometrics, most of the exercises can be grouped into either intense single-response or multiple-response drills. As with most training programs the repetitions range from 8-10 for the more demanding drills, with higher repe...
