Trainers have developed thousands of plyometric exercises. A simple routine for children and adolescents can start with one to three sets of six to 10 repetitions of one upper-body exercise such as a medicine ball chest pass and one lower body exercise such as a double-leg hop on two nonconsecutive days per week. As muscle strength increases, the routine can be expanded to include multiple medicine ball throws, jumps, and single leg-hops.
Plyometrics routines for qualified adults range from low-intensity double-leg hops to high-intensity drills such as depth jumps, which involve jumping up to and down from boxes or benches as high as 42 inches. High-intensity drills can subject a participant to forces up to seven times his or her body weight.
For sports that require explosive lower-body power, a plyometric routine may start with ground-level jumping on soft surfaces such as padded mats or grass, progress to jumping over cones or foam barriers, and then advance to bounding exercises performed in straight lines and patterns.
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