Plyometrics training is essential for any athlete, competing at a high or amateur level of sport plyometrics training is a must!
Plyometrics Is the training of the muscles, combing strength, power and speed together.
There are many types of plyometric exercises, Trainers terms; known as the ability of stretching shortening cycle.
You may spend a long time preparing your body, having great muscular strength, but the key is plyomertics power. The ability to react with procession and speed is critical for any sports athlete.
Plyometrics can be the best and most enjoyable types of fitness training. As it requires you to move in multi directional movements for short periods of time.
When conducting plyometrics drills it’s important that you know what you are doing;
First don’t included plyometrics into every session, once a week is enough and you can gain more benefits.
Secondly you must have a good standard of fitness and be injury free before conducting the drills, otherwise this training will give you more pain.
Power starts at the feet and hands, travels thought the body to help me move in the direction I need, If I wanted to jump higher would move faster downwards to go higher, think of yourself as a spring the further you press the spring to the ground the higher it will travel.
Typical plyometric training exercises would be jumping, sprinting, skipping, bouncing and dodging.
Anything that requires a fast movement of a group of muscles, it’s important not to have flat feet in any movement as this can cause injury and you lose the spring in the step.
Try using a kinetic resistance set to improve your fitness standard, doing squat jumps and plyometric drill with the bands give you the extra power you need to perform better at any sport.
Follow here Plyometric kinetic band set.
PLYOMETRIC TRAINING SESSION
PLYOMETRIC TRAINING SESSION
INTERMEDIATE LEVEL
WARM-UP: 5 minutes of general warming up with minimum bouncing.
– light jogging
– swinging leg raises to front, back and side
– arm circles, hip circles
STRETCHING: general stretching of muscles of the back, hamstrings, quadriceps, trunk and especially calves.
TRAINING DOSE:
– all sets 8 – 10 repetitions
– 3 sets per exercise
– 2 minutes rest between sets
1. SINGLE LEG HOPS … alternate legs… 3 x 10 per leg
2. DEPTH JUMPS …. double leg take-off ..3 x 10
3. OBSTACLE JUMPS … double leg take-off..3 x 10
4. HAND CLAP PUSH-UPS … with partner..3 x 10
5. TUCK JUMPS … 3 x 10
6. SPLIT JUMPS IN WALKING STANCE … 3 x 10
COOL DOWN: general stretching of used areas.
TOTAL TIME: approx. 40 — 45 mins.
Please check with your local GP before conducting any Plymetrics training sessions, not recommended for people with high blood pressure.
