09/09/2026
This is lower leg basics for increasing speedy foot work.
Always keep in mind a degree of strength and conditioning should have been developed before starting explosive or loaded plyometics.
Industry standard say twice your body weight weight lifting on major muscle groups and and 75% of your body weight on minor muscle groups.
I have found as a PT in work and tech studies that any kind of jump training is going to get good results. Though having excellent muscle strength is going to get you the best results.
The other point to have good strength and conditioning before training in plyometics is the loading of ligaments and tendons when doing explosive movements. Have done a course of weight training, or years of sport training the thickness of ligaments and tendons is greater and can spread the force loading better this reducing the chance of rupture or partial rupture. Though not common fractures can also occur from plyometics if you are unconditioned.
Conclusion, do light plyometics to start, and a course of weight lifting, as you get stronger increases plyometic loading.
Love your training, keep it interesting, train with comrades they will carry you through the pain.
