Power play: are you tough enough to hang with this workout? These 12 explosive moves will make you strong, lean and fast

CONSIDER YOURSELF WARNED: This article isn't for everyone. You need to know what you're doing in the gym, and you need to be ready to work hard. If this sounds like an ideal challenge for you, welcome to the wonderful world of plyometrics.

More than just a buzzword circulating around the fitness industry, plyometrics offers functional benefits and a way to shake up a stale training routine. Whatever the reason for your curiosity to try this new training protocol, this workout will propel your physique to new heights. But you'll have to work for it.

PLYO-what?

Plyometrics is a term used to describe exercises that enable a muscle to produce the greatest force in the shortest time. These exercises are quick, powerful movements that follow a prestretch of the muscle. The prestretch allows the muscle to store elastic energy, which it releases during the contraction, making for a more powerful and explosive movement. This happens all the time in everyday life during a host of activities, such as when you walk or go down stairs.

What makes plyometrics training different from everyday activities is the increased intensity at which such drills are performed. But this intensity means that plyometrics training isn't for everyone. You must have a sufficient level of lifting experience before you can take it on.

POWER up

Plyometrics training is a great way to add explosive power to your muscles, which carries over to the weight room to give you more strength and confidence to lift heavier weights. But the benefits don't end there. Andrea Hudy, associate head strength and conditioning coach at the University of Connecticut (Storrs), explains: "Plyometrics is a valuable training modality to get at muscle tissue typically not trained with weights. It can be a great addition to any weight-training program for women as it helps build muscle and bone tissue."

Plyometrics also can improve balance, posture, dynamic flexibility and response time. Also, the increase in the strength of the connective tissue can help with injury prevention in other activities.

getting with the PLYOMETRICS PROGRAM

This program splits plyometrics training into upper- and lower-body workouts. You can do these workouts before your weight training for the most economical use of your gym time, or on your days off from the gym. Alternate between Cycle 1 and Cycle 2.

MEDICINE-BALL bench push-pass

Lie faceup on the floor. Have your partner stand above you, near your head, while holding a medicine ball above your chest. Catch the medicine ball as your partner drops it, absorbing the downward force of the ball, and explosively throw it back by extending your arms. If you're training solo, hold the ball just above your mid-chest and toss it straight up. Catch it as it comes down and immediately throw it back up.

STANDING CHEST push pass

With your feet shoulder-width apart and knees slightly bent, stand opposite a partner or a wall. Hold the medicine ball to your chest and throw it to your partner in a push-pass action. The pass should be explosive as if you're passing a basketball. Don't overextend your elbows.

OVERHEAD throw

Standing with your feet shoulder-width apart and knees slightly bent, hold the medicine ball above your head with your arms fully extended. Reach backward, moving the ball behind your head. Without arching your back too much, throw the ball to a partner or against a wall, releasing the ball when it's just above your head.

PULLOVER throw

Lie faceup with your knees bent and feet on the floor, and hold a medicine ball directly over your chest with your arms almost fully extended. Have your partner stand about 5-10 feet away. Lower the ball behind your head as far as you can, touching the floor if possible. From this position, throw the ball toward your partner, releasing it when your arms are over your chest and midsection. Your partner can then pass the ball back to you. If you don't have a partner, throw the ball above you and catch it as you move into the next rep.

PUSH-UP and handclap

Start in the push-up position with your hands about shoulder-width apart. Lower your body to a few inches above the floor and then explode upward, clapping your hands in the air before landing with your hands at shoulder-width on the floor. Immediately descend into the next push-up and explode back up.

SIDE throw

Stand about 20 feet to the side of your partner or a wall, feet shoulder-width apart, knees slightly bent and your left foot slightly in front of your right. Hold the medicine ball with both hands directly in front of you. Keep your arms extended and parallel to the floor. Swing the ball as far to the left as you can, allowing your hips to turn with your arms. Immediately swing the ball to your right and throw it to your partner. Complete your reps for one side, then switch sides.

ONE- TO TWO-stick landing jump

Stand on one leg and jump up and forward, landing on both feet. Hold the landing for two seconds and then repeat the takeoff, hopping off the other foot and again landing on both feet. Use your arms as shown to make this a whole-body movement.