An advanced training technique that trains the muscles to reach maximal strength in the shortest time possible is known as plyometrics. The objective of a plyometric exercise is the rapid application of force so you gain muscle power. While these workouts are usually used by athletes seeking to improve their game, it can also be used by anyone wishing to gain strength, speed and power.

The main feature of plyometric drills is the explosive nature of the activities. This is done to convert muscle strength to muscle power. Because these exercises cause a lot of considerable stress to the body, proper form and technique must always be paramount in the performance of these exercises. Otherwise, strain and injury could result. Always land softly. If you're new to plyometrics, it's best that you do it with someone who is properly trained so he or she can guide you through the proper form and correct techniques. Make sure that you wear shoes with a lot of cushioning. If at any time you feel pain during your work out, stop.

Here are some of the best plyometric exercises that you can incorporate into your routine.

1. Squat jumps

This is a low intensity exercise. Begin this exercise in a squat with your hands behind your head. Then, in an explosive motion, jump upward as high as you can. Land in squat position and jump back again for the desired number of repetitions.

2. Plyometric sit ups

This is another low-intensity exercise involving two people. Assign one as the lead and the other as the support. Let the lead lie with his back on the floor, keeping his legs perpendicular to the floor. The support partner stands with one foot on each side of lead partner's head while holding the ankles of the lead. The lead then grabs the ankles of support partner as the latter pushes the legs of the lead forward and toward the floor. When the support does this, the lead partner resists lightly while still allowing the legs to accelerate toward the floor. However, before the legs touch the floor, the lead partner quickly lifts them back to the beginning position.

3. Double leg speed hop

The double leg speed hop is a high intensity plyometric exercise that begins in a standing position with your feet together. Keep your arms at sides but slightly extended behind your body. Jump up and out as far as you can while bringing your feet toward your buttocks. Land in starting position, and immediately repeat jump. In doing this exercise, ensure that you keep your feet together throughout. Practice on your speed first and then your distance before you concentrate on height.

4. Single leg speed hop

This is another high-intensity exercise. Stand, keeping one foot ahead of other. Rock onto front leg and push off. While in midair, bring the knee of your push-off leg up as high as you possibly can. In doing this exercise, make sure that your non jumping leg is held flexed throughout. Land on right foot, and right away repeat exercise until all repetitions using one leg are completed. Do the exercise again, using the other leg to push off.

5. Plyo lunges

Another high intensity plyometric exercise, position your right leg in front and left leg at the back in a standing position. Prepare to do a lunge by bending your knees but in one explosive movement, jump up, and switch legs in mid air. Land in the same lunge position with the left foot forward. You can do this exercise faster and higher for a more challenging workout.