Plyometrics was the term coined to describe training methods aimed to increase the speed and force of muscular eccentric contractions (muscle lengthens) which in turn improves power, endurance, explosiveness, strength and speed of athletes in just about any given sport activity.

Plyometric training or simply plyos can boost up just about any training routine allowing athletes to throw further, jump higher and hit harder. You name the activity and plyos can surely help you enhance your performance by improving your explosive reaction through powerful and rapid muscular contractions.

A muscle reaches its maximum force during a rapid eccentric contraction but in order to maximize this strength the muscle must contract in the shortest time possible in what is called a concentric contraction. The process of eccentric contraction followed by a rapid concentric contraction is known as stretch shortening cycle which is the basis of plyometric training.

It is important to note that Plyos Training differ from ordinary strength training because it is performed quickly and explosively. The training is performed in individual muscles groups generally divided by the upper and lower body.

The exercises can be performed without equipment. Common plyometric training equipments are: Plyometric Boxes, horizontal stepping ladders and jumping ropes. As afore mentioned plyometrics exercises are divided into two groups: upper body exercises and lower body exercises.

Lower Body Plyometric Training Exercises

Drop Jumping
Bounding and Hurdling
Standing based jumps
Jumps from Standing
Multiple jumps from standing
Depth jumps
Eccentric drop and hold drills

Upper Body Plyometric Training Exercises

Press ups & hand clap
Incline Push up depth jump
Chest Pass using a medicine ball
Power Drop with medicine ball
Incline Chest Pass

6 Benefits of Plyometric Training

Improves Overall Athletic Performance
Enhances Muscle Explosiveness
Enhances Muscle Power
Increases Muscle Strength
Increases Stamina Levels (Muscle Endurance)
Improves Speed

In summary plyometric exercises can be used to improve and enhance the power of just about every type of athlete in any given discipline. It is down to the coaches out there to develop or select specific exercises that work the desired muscular groups needed to improve the performance of their athletes.

Due to the high complexity of exercises which have a greater risk of injuries individuals that want to engage in plyometric training are advised to train with a qualified fitness instructor.

Article Source: 6 Benefits of Plyometric Training

An essential skill to use a computer is to know how to touch type; it took me years before I learned how to type fast without looking at the keyboard. But nowadays there are typing tutors to speed up this process which led me to write this guide to help people looking for a touch typing tutor, be it downloadable software or a web-based tutor, find one that best suits your needs.

Computers are an essential part of our life nowadays, be it for leisure or professional use we can’t simply not live without it. Touch typing is an essential skill needed for anyone using a computer these days, whether they are simply using to chat with their friends on msn or to write professional articles like I’m doing right now.

Back in the days of the old typing machines you had to take classes to learn how to type faster. A lot has changed since those days but anyone that is looking to learn or improve their typing skills must make use of a typing tutor, the advantage today is that you can easily download one or even use a web-based tutor.

So what to look for in a touch Typing Tutor?

First and foremost you need to decide what age group is the program aimed at, since there are specific software’s for each group (kids, juniors and seniors).

Will it be used at home or in schools? Most typing software suits both needs but make sure you choose the one that suits your needs best.

Does it offer educational benefits such as helping to improve reading, spelling and grammar skills? Depending on the age group that you are planning to use the program with this is extremely important.

Make sure it suits your language skills and literacy, we all know the spelling differences there are between American English and British as well as Australian.

Avoid typing tutors that market magic formulas such as type like a pro in less then a day. Generally a good typing program will improve keyboards skill within a week but that doesn’t mean that you or your pupils are then ready to give up the program. Remember practice makes perfect.

Is it special needs friendly? Children with Dyslexia, Dyspraxia, Autism/ASD and VI have great difficulty in writing but that doesn’t stop them from learning how to type and teaching touch typing for them can be life changing to say the least.

Does the program have tests to measure improvements? It is extremely important to measure the achievements after completing the learning levels. Normally the achievements are measured with a speed test (how many words one can type in a given period of time).

Now that you know what to look for in typing tutor you can rest assured that you won’t be wasting your money with ineffective programs and that you or your pupils will have their keyboarding skills improved.

Remember not knowing how to touch type is like writing with a feather and pot of ink to write - painfully slow! Stop hunting and pecking and start improving your typing skills right away.

Touch typing is an essential skill that must be mastered by everyone using computers and remember it is never to late to learn to touch type.