darkwolfofvoid

plyometrics are great, go to my site through my profile (should be in there) and go to my links page and look up the sport's coach link, as we're not allowed to posts links here. He has a page on some good lower body plyometrics. It's all about a bit of jumping and stride jumps and such.

It's going to require a good level of fitness though to work on efficiently, so I hope you have a bit of endurance at the time.

Some things that might help this are basically working on speed and sprint form. As with explosiveness, you're going to need to make those twitch fiber muscles work automatically and this is a nervous system game which you'll have to play with yourself. So you'll have to work at lower speeds to get the triggering of the nerves correct in the proper form you'll have to be running, once you get this, you work on those twitch fiber muscles through things like parachute runs and sprint training (anerobic endurance, and such, higher %intensities).

But plyometrics are a great way to build those twitch fiber muscles to respond with explosiveness. For one example, you jump off of a box (not too high!) and as you hit the ground, the less you touch it the better, and jump back straight up in the air as high as you can. Also i think there's 'tuck jumps' or something where you jump up bringing your legs up under your as much as possible (tucking your legs). Very simple.

The idea behind plyometrics is essentially to hit both types of contractions (concentric eccentric? I can't remember) on a high momentum. This is best seen in clap pushups. You have to push off hard and quick (explosively) to get yourself high in the air, clap and this delays your hands stopping you sooner than you should be, thus giving your a lot more momentum as you almost land on your face :-P But of course the other contraction haults this momentum as you catch yourself on that inward contraction. Note, i can do 80 pushups straight (probably more now) and the first time i did these plyometrics the other week on a decline, i was sore as hell the next two days! lol So it's a good chest workout, but moreover, it's hitting those different muscle fibers that i haven't really hit before or lately.