Along with burning fat, plyometrics will make you alot faster. Especially for sports. These are a few examples of exercises that you should add to your cardio workout. Thanks to T-Nation for the Info.
Lunge Jumps
Begin in the regular position then explode up and go as high as possible
while switching feet in the air. Do 2 sets of 10.
Squat Jumps
Begin in the bottom position of the squat then explode straight up with
legs straight as high as possible. Do 2 sets of 10.
squat tuck jumps
Begin in the bottom position of the squat then explode straight up with
your legs tucked into your chest as high as possible. Do 2 sets of 10.
Side To Side
Place an object of 12 inches or so and jump side to side over it as
fast as possible. Do 2 sets of 30.
Skips
Skip with a running motion and pumping your arms hard.
Do 2 sets of 40 yards.
Frog Jumps
Get in the bottom position of the squat then explode up and forward and repeat.
Do 2 sets of 40 yards.
Jump Ups
Set a surface of 2-3 ft high and jump onto it as fast as possible and planting both feet firmly on the surface.
You can increase or decrease the height depending on your abilities. Do 2 sets of 10.
Death Drops
These are my favorite. Get on a surface of 2-3 ft and let yourself drop from it and as soon as hitting the floor
jump as high as possible. Do 2 sets of 10.
Cones
Cones or having something representing cones is a must.
Cones can be used for the shuttle run which improves your acceleration which is needed to cut time off your 40.
Lunge Jumps
Begin in the regular position then explode up and go as high as possible
while switching feet in the air. Do 2 sets of 10.
Squat Jumps
Begin in the bottom position of the squat then explode straight up with
legs straight as high as possible. Do 2 sets of 10.
squat tuck jumps
Begin in the bottom position of the squat then explode straight up with
your legs tucked into your chest as high as possible. Do 2 sets of 10.
Side To Side
Place an object of 12 inches or so and jump side to side over it as
fast as possible. Do 2 sets of 30.
Skips
Skip with a running motion and pumping your arms hard.
Do 2 sets of 40 yards.
Frog Jumps
Get in the bottom position of the squat then explode up and forward and repeat.
Do 2 sets of 40 yards.
Jump Ups
Set a surface of 2-3 ft high and jump onto it as fast as possible and planting both feet firmly on the surface.
You can increase or decrease the height depending on your abilities. Do 2 sets of 10.
Death Drops
These are my favorite. Get on a surface of 2-3 ft and let yourself drop from it and as soon as hitting the floor
jump as high as possible. Do 2 sets of 10.
Cones
Cones or having something representing cones is a must.
Cones can be used for the shuttle run which improves your acceleration which is needed to cut time off your 40.