The Navy SEAL Physical Fitness Guide 159
Chapter 9 Plyometrics
Premature plyometric training may cause injury
because plyometrics place considerable stress on the body. Plyometrics is an advanced
training technique that should only be performed under the guidance of those with
knowledge and experience with this type of training. It involves explosive types of
activities (i.e., jumping onto and down from objects, bounding up and down stairs on one
or both feet and high speed sending and receiving) to convert muscle strength to muscle
power. Whenever you run, jump, catch or throw, you are performing a plyometric
movement.
Plyometric exercises train the muscles to reach maximal strength in the shortest
time possible. In other words, muscle strength plus speed equals muscle power. The
rapid application of force is the goal of plyometric training. Plyometric exercises will not
train an energy system as seen with aerobic or strength conditioning; rather such exercises
train the neuromuscular system so that it may respond more quickly to increased loads. By
making use of the inherent elasticity of the muscles and certain neuromuscular reflexes,
plyometric exercises enhance the speed and distance an object moves (e.g., your body, shot
put).
Box Jump Side Cone Jumps