Muscle contraction is an essential bodily function that is often overlooked. Every physical activity relies on the elasticity, the strength and the ability of our nerves to pump energy into our muscles for maximum performance. Muscle contraction is particularly important for athletes, especially athletes performing in a global stage. Whether the athlete has to increase his run speed or the height he has to hurdle or distance he has to cover with his throw, the ability of his muscles to rapidly contract will determine his success in his particular sport, whatever sport that may be.

Pylometrics is a series of exercises designed to strengthen the muscles and train the nerves how to empower the muscles to contact at the quickest possible time and at the strongest possible level.

Below are 4 pylometric exercises that you can easily try at home.

The Leap Frog

Start at a squatting position with your hands behind your back by straight on your sides. Assume a leaping position. When, you’re ready… leap as high as you can. While on the air, straighten your body by extending your hands upwards.
Don’t forget to keep your balance and to support yourself as you fall to the ground.

Once you land, assume the squatting position quickly, then leap once more within 3 seconds upon landing.

Repeat the process ten times, or until you feel you have garnered the exercise you need.

The Burdened Lunge

You will need two dumbbells weight 25 pounds each. While carrying the dumbbells (your hand don’t have to be extended, you can simply carry them as if you’re carrying 2 briefcases), assume a squatting position with your legs positioned away from each other – one leg should be extended forward while the other is reaching backwards.

In one explosive motion, leap as high as you can and quickly interchange the positions of your legs. Support yourself well when you drop to the ground.

Repeat the process ten times, or until you feel you have garnered the exercise you need.

The Burdened Squat

Holding the same dumbbells from the previous fitness routine, assume a normal squatting position.

In one swift motion, leap. Once you’re in the air, straighten your body by trying to point your toes downwards.

Try to keep your balance and watch your fall.

Repeat the process ten times, or until you have the garnered the exercise you need.

The Indian Hop

You will need a makeshift hurdle which around 18 inches tall. Anything would do, but the base shouldn’t be too wide.
Assume a normal squatting position in front of the hurdle. Keep your back straight. Assume the “Indian rest” position for your arms, like how a high chief conduct themselves during ceremonies.

In one swift motion, leap across the hurdle. Try not to change your position when you’re in the air until you drop back to the ground.

Then turn around and face the hurdle once more. Repeat the process ten times, or until you have the garnered the exercise you need.