Plyometrics is one of the most misunderstood aspects of training. Some sports do not hear - do not skip their sport. Other sports use of plyometrics as a basis for a program and force the total abandonment by a much greater degree than they should. Plyometrics training to implement properly, there are some important things to understand.
Plyometrics supports a program - the program is not
Jump Starter
No athlete will benefit from an intern or jump training, if theEqual to its power is not close to an acceptable level. Plyometrics brings potential of muscles to power the display, but if it has enough power to start is with the benefits of plyometrics are not seen.
To understand this concept, it is important to the strength of the athletes can perform at least one plan in which she is in a form some relationship:
Upper body (bench press) - 1.25 times the body weight (180 pounds x 1.25 = 225 lb)
Lower body(Squat) - 1.5 times the body weight (180 x 1.5 = 270 lb)
Some people may not agree with these conditions, but I believe that the implementation of plyometric training can be seriously at these levels. This does not mean that plyometrics are not fleeing from it. The point is that without at least reach these levels with the athletes, not as favorable as plyometrics, and the intensity should stay below.
Plyometrics speed creates an expression - do not just jumpCapacity
In a variety of sports, to discuss an important concept that many coaches and trainers is the ability to be a "triple extension" at an optimal level provided. What this creates is a synergistic extension of the hip, knee and ankle joints simultaneously. When these parts of the body can do it with force, help the body to float through a variety of levels of the movement.
The triple expansion is seen in sprinting, jumping and lifting Olympics. In understanding the crossoverthat education is one of those sectors on the other hand, you can begin to see how you can improve your athletic ability plyometric training.
If an athlete has trained with various jumping exercises, the body's ability to learn is to bring in the triple-fire extension in the improvement of overall speed. Therefore, to combine in the NFL, the vertical, long jump and 40 meters are falling all tested. Each of these is a form of triple-expansion - and the ability to perform optimally createsthe potential to have a more effective player.
Levels of Plyometrics
Not all jumping exercises are created equal, there are small, medium and high impact exercises. Less impact plyometrics can be introduced into a program in the early stages of development. Some people find it hard to believe, but jumping rope is such a low level, high frequency type plyometric training. Yet you would not think that jumping rope is also training for a 13-year-old AdvancedAthlete is not when we have 8 years old girls Double Dutch daily for years.
Some other forms of low-level plyometrics are:
· Jump
· Delimitation
· Jump to a low caste
• A single leg push-off
Hops Degrees
· Jump Vertical
· Jump Long
Danger of explosion decreases
· Chest medicine ball is
These early forms of plyometric training level for the developmentmuscle coordination and efficiency, to increase to more intermediate levels. If the force levels are the thresholds discussed above are met, you can begin this next phase of plyometrics into your training program.
Intermediate Plyometrics:
· Jump double-long (two long jumps in quick succession)
° cone lateral hops
· Depth Jumps
Medicine Ball Throw ° backward
° sideMedicine Ball Toss
· Pushup with jump depth
The final stage of plyometrics is once again building on the skills gained from these previous years. Before the beginning of more advanced forms, it is important to have enough time mastering spent the last few years, your body will harden and become more efficient. If you continue to advanced plyometrics, before the body is ready can lead to injuries from overuse and overload of the central nervous systemSystem.
Advanced Plyometrics:
Depth · Jump with a sprint
· Jump depths Box-to-hop
· Jump Single Leg (Right leg on the ground to jump right leg, etc.)
Depth · Jump with a sprint striker
· Jump depth with lateral sprint
• Power Drop
· Weighted Plyometrics
Weighted plyometrics, the athlete wears a jacket weight to be carried out with minimum weight. It 'also a good starting weightedJumping exercises with the basic exercises first and most difficult to advance the variants. In addition, Plyometrics is an exercise is important for the fast-twitch speed - not with a weight that increases the rate of violence too. For our athlete, 180 pounds, is 10% of body weight (18 lbs) of the upper level, which should be used.
Foot contact
One of the most common forms of training volume decision will be recording the number of cards footbe prescribed for athletes per week. Program to prescribe effectively to these basic guidelines.
Exercises start: 100-250 foot contacts per week
Intermediate: 150-250 foot contacts per week
Advanced Exercises: 50-150 foot contacts per week
Of course, a session of jump rope jumps significantly higher volume of depth in the sprints are all out - you can not recover properly between the more advanced training options, as the system for a stress testgreater extent. Pay attention to the design of a program based on the level and ability of your athletes.
Final note
No form of education is the ultimate answer to create a solution for each athlete has different needs and different speeds of learning and fun. To ask any athlete on the same level of progress is not plausible, since everything is stored in some cases, better athletes and push hard in the less skilled athletes. Evidence in this case, the group of athletesbased off of skill and not age or location and provide a number of successful contacts of a more definitive number.
Plyometrics is extremely useful in any sport, if it comes to wrestling, lacrosse, soccer or golf, the ability to develop and progress on improvements in a variety of ways. Use Plyometrics to help you expand your game - your potential and reach new heights.
Explosive Plyometrics for Athletes
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