plyometric
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Looking for plyometric drills or plyometric training routines? Plyometrics can be good warm up exercises before running, help build fast twitch muscles and are good for power training. There is information here for the young athlete as well as weight training for older men… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
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Ladder Drill Hopping Two Forward One Back
This drill is great for developing uni-lateral (one foot) coordination as it challenges the movement skills of athletes. Hopping drills are also great for developing lower leg strength and power.
Plyometrics: jumping to improve performance!
The depth jump
Plyometrics: prevention and treatment of tendon injury
Highly sprung – maximising tendon health for running performance
Strength Training for Basketball: How to improve your strength and power on the court
Improve Your Jumping Ability and Basketball Skills with the Right Weight Training Workout
Increase Vertical Leap and Improve Jumping Ability with Plyometrics
Plyometric Exercises to Make You Jump Higher and Further
Zig Zag Sprints
A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Shoulder Press Throw
Sandbags are an effective low cost alternative to medicine ball.
Sandbag Sled Pull
Sandbags are an effective low cost alternative to sleds and offer more weight variability than tyres.
Sandbag Throw and Jump
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, plus it’s complexed with two-footed jumps for extra power!
Sandbag Throw and Sprint
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise.
Sandbag Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. An excellent exercise for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Turkish Get-Up
Sandbags are an effective low cost alternative to medicine ball. The Turkish get-up is an excellent exercise for developing core strength.
Sandbag Twist Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise can be used to develop rotational power which is important in many sports.
Sandbag Up-Chop Throw
Sandbags are an effective low cost alternative to medicine ball. The up-chop develops whole body power in a direction that would not normally be trained but is often required in many sports.
Ladder Drill Ins and Outs
An excellent drill for developing co-ordination and timing. Have your athletes perform the movements correctly and with good technique before asking them to increase speed.
Ladder Drill Jumps
Possibly the easiest of the Ladder Drills. Can be used as an introductory exercise to those new to ladder drills.
Ladder Drill Jumps Two Forward One Back
A simple yet effective drill for developing coordination and speed. Make sure athletes are able to perform the drill correctly before progressing.
Ladder Drill Scissors
Supplement your core speed and agility drills with this one that challenges accuracy and precision whilst moving the whole body quickly.
Ladder Drill: One Foot in Each Rung
The most simple of ladder drills can be used for beginners and young athletes to teach them about moving quickly. The ladder drill can also be used to teach running mechanics.
Ladder Drill: Two Feet in Each Rung
A progression from the One Foot in Each Rung drill, challenges the speed of co-ordination of the athlete.
Ladder Drill: Two Forward One Back
One of the more complex ladder drills, it helps develop co-ordinated quickness in two directions: forwards and back.
Lateral Ladder Drill
Challenges co-ordination by teaching quick lateral movements. This drill can also be used as an aid for teaching correct lateral movement mechanics.
Lateral Zig Zags
One of the most common movements in sport is running side-ways on an angle. This drill helps develop lateral speed and changes in lateral direction.
Sandbag Chest Pass Throw
Sandbags are an effective low cost alternative to medicine balls. The chest pass throw is ideal for developing upper body pushing power.
Sandbag Lunge Press Throw
Sandbags are an effective low cost alternative to medicine balls. The lunge press throw is ideal for developing whole body strength and power.
Sandbag Overhead Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. A great exercise to develop whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Overhead Throw for Height
Sandbags are an effective low cost alternative to medicine ball. This drill is excellent for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Push Press Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise is brilliant for developing whole body power, especially upper-body power and coordination.
Barbell Squat Jump
Many athletes use the barbell squat jump as an exercise to develop lower body power.
Barbell Two-Footed Ankle Hop
The exercise is designed to improve the reactive ability and strength of the ankle musculature.
Ladder Drill Hopping Ins and Outs
A progression of the two footed drill. Offers a greater strength and co-ordination challenge.
Agility Drill 1
This agility drill is great for learning to decelerate and rapidly change direction following a period of acceleration.
Agility Drill 3
This drill is designed to focus upon quick feet movements followed by an initial acceleration. The quick foot movements will help “prime” your body for the sprint and rapid change of direction.
Agility Drill 4
Similar to agility drill 3, this drill offers a little more challenge to the co-ordination of the athlete by having them side-step in and out of cones before a sprint.
Agility Drill 9
This drill can be performed as part of a warm-up or as a separate agility drill.
Sports News: Aquatic Plyometrics
The Benefits of Aquatic Plyometrics
plyometrics
Plyometrics : Do plyometrics work for the upper body?
agility
Agility: Float like a butterfly, sting like a bee: sport-specific drills for boosting agility
periodisation models
Periodisation models: sport-specific requirements for skill acquisition and competition readiness
fast-twitch muscles
Fast-twitch muscles: Twitch and you're gone - all you need to know about developing fast-twitch muscle fibre for speed, power and strength
strength endurance
Strength endurance: Power without mass: how strength and plyometric training can boost endurance running performance
hydrotherapy
Hydrotherapy: Don't pour cold water over hydrotherapy
pre-conditioning
Pre-conditioning - or how to do the preparatory work needed to stay in tip-top training condition all year round
weight training for women
Weight training for women: Why women avoid weight training - and how coaches can change their minds
complex training
Complex training: The potentiation effect - can one training mode really enhance another?
sport specific weight training
Sport specific weight training
Plyometric Exercise | Power Training
Plyometric Exercise and Power Training
Fitness programmes
How to design a sports-specific fitness programme
fitness program
Fitness program - How to design a sports-specific fitness program
Speed Training
Speed Training: How the Frappier super treadmill helps athletes run faster
Endurance performance
Endurance Performance: Conventional training for distance events is dead: now you need to work on your anaerobic power
Delayed onset muscle soreness
Delayed Onset Muscle Soreness: Tips for avoiding delayed onset muscle soreness (the dreaded DOMS)
Strength training | strength programs
Strength training programs
endurance athletes workouts
Endurance Athletes Workouts: You may (mistakenly) think this training method is old hat,
but it is brilliant for endurance athletes. Here are a couple of suggested workouts
medicine ball training workouts
Medicine ball training workouts: Does medicine ball training really work?
kenyan cross-country system
By now, we've all heard about the "fire and brimstone" training camp which Kenyan runners attend each year just prior to the World Cross-Country Championships.
Injury management
Injury Management: So what exactly is the coach meant to do during the rehabilitation period? Here are a few pointers.
Running Performance in 2025
Here's an exclusive report on a world-record attempt made in (or about) the year 2025
Power Training
Power Training: How contrast power training maximises performance
sports injuries benefits
You may not appreciate it at the time, but an injury can teach you a lot about how your body works
strength training routines | strength training programmes | strength training
Strength training routines: most runners think that strength training routines are something carried out in a weight room or gym utilising various pieces of equipment (barbells, dumbbells, weight machines, etc.).
Shoulder injuries
Shoulder Injuries: Here are a number of further exercises to help you avoid shoulder pain
Training dietary regimes
Training Dietary Regimes: You can lead a footballer to a proper diet, but can you make him eat it?
weight training for runners
Weight Training For Runners: If you want to improve performance, the cardinal rule is: be more specific.
weight training for runners
Weight Training For Runners: If you want to improve performance, the cardinal rule is: be more specific.
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