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    HomeCombined Plyometric Training Improves Performance
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    Combined Plyometric Training Improves Performance

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    Most plyometric training focuses on bilateral, vertical exercises (nothing necessarily wrong with that). We hop and jump with two feet, in a mostly vertical plane (straight up).

    Adding unilateral, horizontal, and lateral plyometric exercises is a great way to accelerate the development of explosive power, balance, and muscular endurance, according to multiple studies in the Journal of Strength and Conditioning Research.

    It’s pretty simple to incorporate unilateral (single-leg), horizontal (forward), and lateral (side-to-side) plyometric exercises into your training, once you’ve become comfortable and proficient with more traditional plyometric exercises.

    When performing unilateral plyometric exercises, it’s important to start with a low intensity level and degree of difficulty.

    If you’re already doing bilateral, vertical hops and jumps as part of your training, try adding single-leg vertical, lateral, and forward hops and jumps to your routine, on flat ground. As your strength and balance improves, add low hurdles and plyo boxes to the mix.

    Get STRONGER, Get FASTER!

     

    Steve Harehttps://www.ohiovarsity.com
    The creator and publisher of OhioVarsity.com, Hare has covered high school sports in Northeast Ohio since 1997. He began as a correspondent for the Lake County News Herald, where he contributed until 2011, primarily covering high school football and wrestling. In 1999, Hare began writing for IrishIllustrated.com, a member of the Scout.com network of high school and college sports web sites. He focuses on covering Notre Dame football recruiting. OhioVarsity.com was created in 2004 and was a member of the Rivals.com network until 2012. The site's original purpose was to cover Ohio high school football and recruiting news but since has grown to cover all sports and to provide sports information services to high school athletic programs and individual teams. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.
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