WPH Press, 2/3/21
Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, balance, footwork, agility, and rest, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
On this WPH Wednesday Workout, we’ll discuss Plyometric training to develop and increase power.
According to Healthline (HERE), plyometric exercises are powerful aerobic exercises designed to increase speed, endurance, and strength by forcing you to exert your muscles to the maximum potential in short periods of time. Plyometric training is also referred to as “jump training,” and is generally designed for athletes in peak physical condition. Plyometric exercises place considerable stress on the tendons, ligaments, and joints, especially the knees and ankles, so if you plan on starting a plyometric exercise routine, start slowly and listen to your body.
Healthline (HERE) lists these bodyweight Plyometric training exercises below
Leg Exercises
- Squat Jumps: 2-3 sets of 10 repetitions
- Reverse lunge knee-ups: 30-second repetitions, repeat on both sides
- Box jumps: 2-3 sets of 8-12 repetitions
- Stairway hops
- Tuck jumps: 2-3 sets of 10-12 repetitions
- Lateral bounds: 3-5 sets of 5-10 repetitions
Upper body exercises
- Burpees: 2-3 sets of 8-12 repetitions
- Clapping push-ups: one repetition of 30 seconds
Healthline (HERE) lists a numbers of benefits of Plyometric training
- No equipment needed
- Increased muscle strength to increase your speed, vertical and lateral jump, and ability to change direction more quickly
- Improved performance in sport
- The stretch-shortening cycle (shortening the muscles followed by stretching the muscles) improves agility, stability, and balance
- Burn calories and improve cardiovascular strength
- Boost stamina and metabolism
- Promote overall fitness and injury prevention
Plyometric Exercise Videos
Plyometric Training Progression – Go from Beginner to Advance by Fitness Culture HERE
23 Plyo Variations by Redefining Strength HERE
Best Plyometric Exercises for Speed by Criticalbench HERE
Improve your handball game with a grueling and rewarding plyometric exercise routine.
David Fink
WPH Fitness Director