Apr 27 2011

Crazy For Plyometrics

For those looking for a better way to boost up their exercise routine, plyometric excercises may be the perfect thing. Plyometrics is also knows as plyos, and is a specific type of exercise that is used as a training routine. It consists of fast, powerful movements. This improves the way the nervous system works and is usually used to improve your performance in sports, although it can be used in a healthy exercise regimen also.

This type of exercise involves loading the muscles and then contracting them in rapid sequences. It uses strength, innervation and elasticity of the muscles and the tissues that surround them in order to jump higher, run faster, hit harder and throw farther, among other performance benefits.

Plyometric exercise gives your legs and muscles an intense exercise which guarantees an increase in muscle potential.

Plyometric exercising can be as simple as jumping on a trampoline several times a day or even using a skipping rope. For someone looking for a little more intense workout,  jumping back and forth from a lower platform to a higher platform would work. There are many ways to increase the intensity of the exercise by simply increasing the distance or height of each jump. Plyometric exercising is simply utilizing the muscular energy that it takes to jump to your own exercising advantage.

Lateral Jump to Box

1. Stand to the side of a box or step with knees slightly bent.
2. Lower body into a semi-squat position and jump up onto box. 
3. Feet should land softly on box. Step back down (not jump back down) and repeat 10 times.

Lateral Box Push Offs

1. Stand to side of box and place the right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. 
3. Land with left foot on the box and right foot on the ground to the other side of the box.
4. Repeat from this side. Do 20 jumps.

Lateral Hurdle Jumps

1. Stand beside step or object.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position. Do 10 jumps.
 

Jump Drill with Ladder

1. Stand with feet hip-width apart with your body facing the first box inside the ladder.
2. Hop forward using both feet and land in first box.
3. Now hop to the next box, and so on until you reach the end of the ladder.

4. Now jump backwards to the box behind you. Finish by jumping all the way to the end of the last box. 
5. Rest and repeat 2 more times. Remember to keep ground contact time between bounds to a minimum.

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