Explosiveness and speed are critical for athletes in sports like basketball, soccer, and track, where rapid bursts of po ...

Nekoman explains that plyometric training has often been dubbed ... Stand up straight, feet shoulder-width apart. Sink into a squat with your legs at a 45-degree angle. Using your arms to propel ...

Over eight to 12 weeks, lengthen the plyometric portion and transition to moves that are more advanced. Is your knee crunching with every hop? Does your shoulder twinge when you go into a push-up?