Q. What are plyometrics? My hockey coach says they are good to improve power and explosiveness…

A. Your coach was correct, power is the name of the game, and plyometrics are a good way to develop it. Plyometric exercises have their roots in Europe where they were first know as “jump training”. Plyometric exercises are used by athletes and trainers to improve strength, power, speed, quickness, and jumping ability while also helping to develop better coordination and balance. However, plyometrics are not for the beginner, it is important to have a sufficient strength base before you start this advanced form of training.

Plyometric exercises are unique because they link strength with speed of movement to produce power. This may include bounding, box jumps, high stepping, skipping, hops, various jumps as well as medicine ball movements. These highly accelerated movements can improve maximal strength levels leading to rapid increases in strength. Because this type of training is extremely intense, it is too stressful for long-term training and is usually performed for 12-week cycles.

Side jumps are a great plyometric exercise to improve hockey performance. To perform this exercise, place a telephone book on the floor in the middle of a room. With your feet together jump sideways over the book landing

as softly as possible. As soon as you land on the floor, jump back to the starting position. Repeat this movement 20 times, take a 30 to 60 second break, and repeat the exercise for two to three sets depending on your comfort level. To increase the difficulty jump over a taller object such as a milk crate.

Plyometric drills can be used for the upper and lower extremities and are good for all sports, however, a plyometric routine must be tailored for each individual and sport. For instance, a skiing plyometric routine should be designed to mimic the amount of energy that expended while making explosive turns down a mountain. On the other hand, a plyometric exercise program for a throwing athlete should be designed to prepare the shoulder muscles for the repetitive overload that is applied during overhead sport activities. This would include more of a focus on medicine ball throwing movements rather than jumping and bounding movements.

A plyometric program must consider the athletes’ age, skill level, injury history and a myriad of other variables that comprise his or her athletic development. If used correctly plyometrics can boost your athletic ability to new heights.

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site www.karpfitness.com.