Setting Up Plyometric Workouts

The setup time involved in a plyometric workout routine can be substantially higher than preparation for basic weight lifting exercises. Certain plyometric exercises require special equipment and a dedicated space to effectively use the equipment. There are two key factors when establishing a space to execute these exercises in and they are: available space and surface terrain.

Available space

The length, width, and height of a plyometric workout space are all critical to ensure your safety and the safety of others. Some plyometric exercises require the space to be long enough for an individual to reach a full sprint, other exercises may require the space to be wide enough to perform the quick and agile lateral movements required by certain motions.

One must also consider the height of the space. Imagine you are performing box jumps that require you to leap off the top of the box and land. Let's assume the box is 4 feet off the ground and your vertical leap is also 4 feet. If your body height is 6 foot then you are acquiring a maximum height of 14 feet (more if you throw your arms over your head as you jump). If you are indoors, there could be ceiling fans to help keep the facility cool so you may want to find a structure that contains 20 foot ceilings to be safe. In some cases, plyometric workouts can only be performed in large gymnasiums or outdoors.

Surface terrain

This aspect is not much of a concern when one is indoors. The only real factor to consider indoors is that if you are using exercise equipment on a slick surface like wood instead of a rubber mat or track. Wood surfaces provide less friction which can lead to injury from slipping. This can be remedied if the equipment used is rubberized on the bottom to prevent slippage.

When training outdoors, be sure to investigate the area prior to setting up the plyometric workouts. If on grass, check for rocks, holes, and other items that may impede footwork. By simply taking an extra five minutes to prepare the workout site, one can effectively eliminate any potential hazards.