Ankle Weights

Studies reported in the Physician & Sports Medicine demonstrated that adding 5 pound weights to each ankle increased caloric burn by 25 percent. Moderate plyometric training with weights has shown significant gains in vertical leap beyond that achieved with only weight training.

Risks and use:

For plyometrics, specifically jumping we recommend a weighted vest to reduce the risk of lower leg injury. When walking or jogging, the gains made by using ankle weights can be significant but you should develop your strength and stamina without weights. Once you have developed strength add weights starting at 1/2 a lb. per ankle, increasing by 1/2 a lb. per ankle every two weeks. For walking and jogging, you should stop adding weight when you reach 5lbs. per ankle.