Plyometric training involves and produces a combination of strength and speed and, for those not used to it, can be exhausting. However, the fitness gains and improvements in sporting prowess that can result from regular practice are thought worthwhile by those who can stand the pace.

Not until recently have so many of the exercise drills used by professional sportsmen and women been replicated in the fitness arena. Now, a scaled-down version of their training, in the gym or at home, is fairly common, and plyometrics is among the techniques finding favour.

The training works by making the muscles work to near maximum capacity, Sion Colenso, a personal trainer who uses the method with many of his clients, explains. The maximum amount of force that a muscle can develop is reached during a fast eccentric contraction, ie, a lengthening of that muscle.

If the eccentric contraction is followed by an immediate concentric contraction (muscle shortening), some of the energy otherwise lost can be used. “This process is known as the stretch-shortening cycle and defines plyometric training,” Colenso said.

Push-up depth jumps: Begin in the standard push-up position with your hands wider than shoulder-width, legs straight out and the abdominal muscles pulled in tight to support your back. Push off from the ground as explosively as you can, landing with your hands closer together. Immediately push up again and when you land, place the hands wide. Try to do two to three sets of ten to 20 repetitions.

Hand-clap push-up: Begin as before and when you push off from the floor, clap the hands together before landing back in the start position. Aim for two to three sets of 15 to 20 repetitions.

For both keep the time spent in contact with the ground as short as possible and allow yourself a full recovery between sets.

A WARM-UP, including some jogging and striding, followed by stretches and mobility exercises for the muscles and joints, is recommended before plyometric training by Sion Colenso, a personal trainer. “The higher-than-normal forces placed on the muscularskeletal system during this type of training also make it better if you can work out on a cushioned surface, such as a sprung floor or grass,” he said.

A jog to cool down should end the session, but stretches should not be done straight away, as the tears that can occur in the muscles when doing plyometric training can be made worse.

Vertical toss: Sit on the ground with your back to your partner or the wall. Throw a medicine ball back over your head to your partner or against the wall. Turn around to catch the ball with bent elbows as it bounces back or is thrown, and repeat as quickly as possible. Do one to three sets of 15 to 20 repetitions.

Chest pass: Stand with your feet apart about 10ft away from your partner. Throw a medicine ball to your partner by pushing it off your chest so when you release it, your arms are straight. Your partner catches and allows the ball to come into their chest before throwing it back. Do one to three sets of 20 to 30 repetitions.

The lateral or standing acceleration demanded for football and rugby, the speed of hitting a tennis ball, or the punch of a boxer, need to be mimicked during training. Standing jumps for volleyball and basketball can also be used in an exercise routine, Colenso says.

Incline chest pass: Sit facing your partner, who should be about 5ft away. Lean back at a 45-degree angle, holding your abdominal muscles in tightly. Throw a medicine ball (5kg for men, 3kg for women) to your partner by pushing it off your chest so that your arms are straight as the ball leaves your hands. Your partner must catch the ball and allow it to come into their chest before passing it back quickly. Do 2-3 sets of 10-20 repetitions.

Tuck jumps: Start standing then jump up, grabbing both knees as they come up to your chest. Land on the balls of your feet as you come back down and then spring up again as fast and as powerfully as you can. Do 2-3 sets of 10-30 repetitions

Plyometric push-ups, for example, are done by pushing the body off the floor as the elbows straighten, making any contact with the ground as minimal as possible. This adaptation of a basic exercise can be extended to many others.

You will need a line of 5-8 boxes 30-60cm in height.

Box jumps: Begin by assuming a deep squat position with your feet shoulder-width apart and your hands either on your hips or behind your head. Now jump on to the box, landing softly on the balls of your feet, again in a squat position. Jump off the box and repeat at the next box. Do 2 to 3 sets.

Lateral box jumps: Start in the same position as before, but standing to the left of either a single box or step. Jump sideways over the box, landing on the balls of your feet on the other side in a squat position. Repeat from one side of the box to the other, keeping your touchdown time to a minimum. Do 1 to 3 sets of 10 to 20 repetitions

Ensure that you have the consent of your GP before embarking on a new exercise regime and do not undertake any physical activity if you are feeling unwell or are recovering from an injury