One of the best training techniques that an athlete can do to obtain explosiveness, quickness, and strength is plyometrics.  Plyometrics help increase vertical jump, explosive speed, and strength. 

There are two types of plyometrics.  The first type stresses quick feet over explosiveness.  This type of plyometric training is best for sprinters.  Most of the exercises in this type of plyometric training are done without significant knee bend.  The main focus is getting your feet off the ground as quick as possible rather than getting yourself as high in the air as possible.  The second type of plyometric training stresses explosiveness over quick feet.  This type of plyometric training is best for hockey and football players who need to be very explosive.  Most of the exercises require 90 degrees of knee bend and they stress vertical or horizontal jumping distance rather than quick feet. 

To benefit from these and other weight training workouts and programs you must eat right and drink plenty of water.  That means that you need to be eating lots of protein and drinking 6-8 glasses of water each day.

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