Plyometric Training For Leg Explosiveness While plyometric training is also used for the upper body, the legs are where the real action is. By using plyometric training you are able to improve jumping ability, acceleration/deceleration, agility as well as decreasing the chances of injury resulting from explosive movements.
When designing a plyometric program for leg explosiveness there are a number of variables that need to be included.
Intensity - will depend on the level of experience with plyometric training. It is recommended that you gradually build up the intensity over time as you become more experienced. Plyometric training is very stressful on the legs and care should be taken not to go too hard too early
Frequency - recovery time is essential after plyometric training. 2 session per week would be the most recommended for the majority of people.
Volume - this is usually measured by the number of foot contacts with the ground e.g 10 depth jumps. Volume level will depend on previous training.
Progression - as with all other forms of training, the variables need to be adjusted regularly to ensure that the body is continually being worked harder so that gains are made.