Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power. Plyometric exercises involve an increased risk of injury due to the large force generated during training and performance, and should only be performed by well-conditioned individuals under supervision. Plyometrics training is primarily used by athletes, especially martial artists, sprinters, and high jumpers, to improve performance, and are used in the fitness field to a much lesser degree. Plyometric exercises can help reduce lower extremity injuries in team sports while combined with other neuromuscular training (i.e. strength training, balance training, and stretching) . Plyometrics can be used to train for high-impact sports that involve a lot of running or jumping, like tennis, skiing, or basketball. Plyometric exercises can be added to a regular workout routine to boost muscle power, strength, balance, and agility. Plyometric exercises involve short, intense bursts of activity that target fast-twitch muscle fibers in the lower body, which help generate explosive power that increases speed and jumping height. Plyometric exercise is a popular form of training used to improve athletic performance.

Some benefits of plyometrics training include:

• Improved strength, explosiveness, speed, agility, and power
• Increased muscular strength and jumping abilities
• Reduced lower extremity injuries in team sports when combined with other neuromuscular training
• Improved coordination, agility, and flexibility
• Offers an excellent heart-pumping workout

Some safety considerations for plyometrics training include:

• Plyometric exercises involve an increased risk of injury due to the large force generated during training and performance, and should only be performed by well-conditioned individuals under supervision
• Adequate rest must be provided for the body to recover from the excessive load, with typical recovery time between 48 to 72 hours
• The frequency of plyometrics training is two to three sessions per week, with each session lasting for one hour which includes 15 minutes of warm-up, 20 to 30 minutes of plyometric training, and 15 min...