Definitions

• Muscular endurance is the ability of a muscle to perform a certain motion under stress for a certain length of time. Plyometrics have several definitions, but a popular one is an exercise in which the muscles are stretched and then quickly contracted to improve explosive power. Often, plyometrics are performed using just body weight and not added resistance. While they can be performed for repetitions, performing for a set period of time is a better way to chart progress with regards to muscular endurance.
  
  

Benefits

• The benefits to muscular endurance are apparent in both working out and playing sports. Muscular endurance will improve the muscles' ability to carry stress, such as when performing a high number or repetitions, or the ability of the muscles to provide short bursts, such as when maxing out on a lift. Plyometrics are highly beneficial for athletes because of their versatility and the ability to tailor them to a specific sport. Plyometrics can be used to improve jumping ability, footwork and explosiveness.
  
  

Lower Body Plyometrics

• Most often, plyometrics are associated with the lower body. A common form is the four-square pattern. Using either lines on the ground or marking off with tape, create four boxes. The first box on the lower left is one, the box above it two, the box next to two is three and the box below three and to the right of one is four. Using either one leg or both, hop from one box to another in patterns such as 1-2 or 1-3. As you improve, make the patterns more difficult, such as 1-2-3 or 1-4-3-2. For full-body explosiveness, the squat jump is effective. Come down into a body squat and explode up, jumping off the ground.
  
  

Upper Body Plyometrics

• While plyometrics are often associated with the lower body, there are upper-body exercises which can improve muscular endurance and explosiveness. A popular exercise is the explosive push-up. This is performed by doing a regular push-up down to the floor but exploding back up, pushing your body off the floor. As you become more advanced, clap your hands in front of your chest, working up until you can also clap behind your back.
  
  

Equipment

• Plyometrics--and subsequently, muscular endurance--can be aided with the addition of equipment. The jump rope is one of the earliest tools used in plyometrics to improve both footwork and muscular endurance in the lower body. Plyometric boxes are often used in jumping drills to give participants a target. Medicine balls can also be used to aid the core and total-body plyometrics.