titions for the less strenuous exercises. The sets range from 3-6 with more sets for the less demanding drills which focus more on overall speed and stamina, and fewer sets for the drill which emphasize single intense actions such as initial bursts of motion, releases, and take-offs. Resting properly is an aspect that is usually overlooked when performing Plyometrics. Resting 1-2 minutes between sets and 2-3 days is necessary to allow the bodys muscles and ligaments to recover and obtain optimal results. Improper rest can overstress the muscles, tendons or ligaments and lead to fatigue, minimal efficiency, and sometimes injury. Building a proper strength base before beginning a Plyometrics training program is another important guideline. Because Plyometrics are meant to be combined with other training programs, it is encouraged that it complements a weight-training program which focuses on strength. Novices should perform moderate drills like ground level jumps and hops. Then as strength and power increase, so should the level of difficulty and intensity. The final major guideline to follow is to personalize the training program to satisfy your goals. The training exercises should be specified to the athletes individual sport or activity. Along with this is the monitoring of progression or improvement in power, speed, and/or strength over regular periods. Otherwise, if there is no improvement, then the program needs to be altered by either increasing/decreasing the intensity or overload (Radcliffe 26)Other little but just as important things to consider and focus on include landing properly, following through on movements, maintaining balance and center of gravity, training age, and skill (Gambetta). As with all training programs, Plyometrics has its cons. Plyometric training has tremendous potential as a training program for all sports that require explosive power, but if improperly introduced and taught it is a high-risk...
