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    Increase leg strength with plyometric training

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    Want to improve your leg strength? Add some hopping, skipping, jumping, and bounding to your workouts. 

    Just six weeks of plyometric (jump) training resulted in a 10% increase in leg strength, according to research from the Journal of Science and Medicine in Sport.

    Squat jumps, broad jumps, box jumps, depth jumps, and hurdle hops can be easily incorporated into a workout.

    Plyometric training is typically high-intensity, especially as compared to traditional, ground-based strength training. Factors that influence the intensity of lower-body plyometric drills include points of contact (and commensurate stress on muscles, connective tissues, and joints); speed; height of the drill; and the participant’s weight.

    Plyometric training sessions should generally be limited to two (2) per week, even if you are strength training with greater frequency. A day (or more) of rest between jump training sessions is recommended.

    Here are the National Strength and Conditioning Association (NSCA) guidelines for appropriate plyometric volume based on experience:

    • Beginner (no experience) = 80-100 “touches” (every time your feet land on the ground or other surface, it’s counted as one touch)
    • Intermediate (some experience) = 100-120 touches
    • Advanced (considerable experience) = 120-140 touches

    Always make sure you warm up properly, wear appropriate footwear, and choose a safe, shock-absorbing landing surface (grass field, suspended floor, rubber mat, etc.) to prevent injuries.

    Then get up off your feet and get some air.

    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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