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Being born with natural talent is helpful, but as long as an athlete has the right training, he or she can excel in sports. And regardless of your talent level, plyometrics training is necessary to really prime for success.
According to Dr. Andreo Spina, the goal of any plyometric program is to maximize the ability of stored energy to produce faster and stronger muscular contractions. This equates to quicker acceleration in the first three strides, which is extremely useful for increased agility, speed, and quickness.
Some examples of plyometrics exercises are:
All of these exercises should be completed under high intensity with short rest intervals (around 30 seconds). Complete six to 10 reps per exercise, depending on the intensity. For example, for a drop Box Jump, you're bounding twice after you step off the box. Completing six of these generally causes fatigue. Once this sets in, your form suffers, meaning it's time to rest and regain composure before completing another round.
It's advisable to consult a physician before beginning any plyometric, strength or cardiovascular exercise, in order to rule out any predisposition or condition that could result in health problems.
Plyometric training can lead to overtraining. As an athlete, you should focus on sport-specific movements no more than two to three times per week, in conjunction with your strength and cardiovascular training. As always, be aware of your training protocol and push yourself, but be cognizant of the early signs of overtraining.