Plyometric exercises are great for increasing overall explosive strength and speed, giving you an acceleration and power advantage over the competition. They teach muscles to produce maximum force in a minimum amount of time by training the stretch reflex of the muscles being used.
Plyo training can be done in many ways with focuses on many different body parts but most commonly seen are various jumps utilizing the muscles throughout the legs, and hips. This type of training is a key component to many programs for athletes, from high school teams to the pros.
These are most effective when used to train a for specific motion used in the particular sport or activity you are training for, however, listed below are the best versions that don't require any equipment and boost performance for a broad range of sports. For the most dramatic vertical and speed gains, wear a weighted vest while doing these movess.
Knee Tuck Jumps
Doing 15 repetitions of these in sets of 2-3, three times a week, will increase speed and strength, while decreasing reaction time.
Plyometrics should only be done by those who are already well conditioned, and who have good overall strength and flexibility. You should never do these with added weight such as a weighted vest or ankle weights until you have mastered the basic version.
Because these challenge your muscles more than traditional exercises, you should not do them more than two to three times a week to protect yourself from repetitive stress syndrome. Doing these any more than two to three times a week does not allow your muscles to recover and fully repair themselves before being damaged again with another round of training. This can not only stall your improvement but can even reverse your progress.