Begin to jump up and forward while lifting the knees. The arms will naturally swing behind the body as you land on the box in an athletic stance or squat position. Step off the box, reset and repeat. Complete a traditional burpee complete the push-up to increase the challenge.
On the up phase, jump and tuck the knees up toward the chest. Land softly on the balls of the feet first and then the heels. Repeat the movement. Start in a lunge position with the right foot forward and the left leg behind.
Lower the back knee to the floor as the arms swing in front of the body. Propel upward, lifting both feet from the ground and quickly switching the foot position the left foot should now be in front.
The arms will come down toward the hips as you lift. Repeat, alternating legs each time. Elizabeth Andrews has been a group fitness instructor and coach for 35 years, teaching and developing exciting classes and programming, from the southeast, where she was born and raised, to the Pacific NorthWest where she now resides.
Between teaching and coaching, Elizabeth writes as a contributor for ACE. Her diverse experience working and teaching in the rehab field, general fitness, strength and conditioning, as well as yoga, provide a broad perspective and knowledge in movement.
Her most recent accomplishment is being a part of the Amazon Halo team that was recently announced. She is currently working towards her hour with Noah Maze. You can find Elizabeth on IG elizabeth. Sign up to receive relevant, science-based health and fitness information and other resources. Don't miss out!
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Explosive Plyometric Workout. Filter By Category. View All Categories. Karp, Ph. Or who want to increase their explosive strength? What about clients seeking to improve general fitness? Power is essential for all three groups. By incorporating plyometric exercises into training programs, you can harness the speed and force of movement for improved performance and daily activities.
We define plyometric training as a quick, powerful movement involving a system of reactive exercises and an eccentric contraction, followed immediately by an explosive concentric contraction.
Plyometric training is often interchangeable with power training. However, as some traditionally use plyometric training to define a specific movement pattern in which three distinct phases of movement occur rapidly, not all power training is plyometric training though all plyometric training is considered power training.
Further, the movement patterns categorized in the NASM OPT Model's Phase 1 would better be classified as power patterns and not plyometric since they all involve a long pause isometric between the eccentric and concentric phases. To clarify, it is a misnomer as its primary focus is strength enhancement and development and traditionally does the bulk of training with heavy, slow lifts.
Plyometrics is built upon various scientific principles stretch-shortening cycle, optimizing sarcomere length, and stretch reflexes that can help individuals tremendously boost their power output 2, 3. Improvement to the Rate of Force Development and the maximum power output of various movement patterns related to sport is crucial to improving sport-related tasks.
Still, it is also extremely valuable in return to play, post-rehabilitation, and pre-habilitation or injury reduction protocols. Note the following areas of injury reduction 3 :.
Plyometric training can add a fun and challenging component to training programs. However, like most training protocols, it must be introduced, coached, and progressed systematically to avoid injuries. Unilateral and gravity accelerated patterns such as bounding, hops, depth jumps, and combination jumps demand a solid foundation of stability, motor control, coordinated patterning, eccentric strength, joint integrity, flexibility, and technical proficiency to avoid injury.
Plyometric exercises have three distinct components: an eccentric, an amortization, and a concentric phase that releases the explosive force. These three components make up a stretch-shortening cycle. During the eccentric component, the muscle is pre-stretched, storing potential energy in its elastic elements The eccentric phase can be referred to as deceleration, absorption, loading, yielding, or the cocking phase When basketball players bend their knees and lower their arms before a rebound shot or when a baseball player pulls his arm back before a throw to first base are both examples of the eccentric component.
The amortization component is a time of dynamic stabilization during which the muscle transitions from overcoming the acceleration of gravity and loading the energy to releasing it. If this segment lasts too long, the potential elastic energy can be lost. Note: the value of the Non Countermovement or "Pause Jump" is seen here as the emphasis of the movement pattern can be placed upon pure RFD components and minimize the joint impact as well as elastic components.
The shorter the amortization segment, the more powerful the results. Unloading the elastic energy occurs next in the concentric phase, which adds to the tension generated in a concentric muscle contraction. This is where the athlete releases the stored and redirected energy, jumping for the basket or slinging the ball to first base.
Though the old adage of a client containing the prerequisite strength of squatting 1. Before incorporating plyometric exercises, athletes and clients alike must have the ability to balance efficiently and possess adequate core strength, joint stability, and range of motion. Plyometric drills may not be suitable for those with chronic or limiting conditions 2, 3.
Plyometric exercises aren't limited to the lower body. There are upper-body activities, including plyometric push-ups, wall throws, overhead throws or combination moves such as a jump squat with a chest pass.
Why does the use of plyometrics and power patterns improve power output and performance? Several reasons have been found as to the realized benefits of utilizing plyometrics 1, 3, 6, 7 :. It's probably easier to see how plyometric training can improve athletic performance, but perhaps more challenging to see why plyometric exercises would benefit the non-athlete. Plyometrics is interchangeably termed reactive training. From this perspective, it is essentially about how the body interacts with ground surfaces.
Quickly responding to an unexpected change in the surface when stepping off a curb or rapidly changing direction when walking a dog on a leash are possible examples clients may encounter 2, Plyometrics are meant to be performed fast and with long rest periods for those reasons. Too often you see athletes trying to do 5 sets of 10 depth jumps with 1 minute of rest in between. In the long run, you would not be able to benefit at all from plyometrics if you trained this way.
Generally speaking, basketball and football players usually get the most out of plyometrics due to the nature of both sports. Basketball itself is inherently plyometric because of all the jumping and short sprints involved during a game. In football, plyometrics would be most valuable to wide receivers, running backs, tight ends, safeties and similar positions because the most running and jumping is done from those positions. Track and field athletes also benefit greatly from plyometrics because it allows them to take all their strength that they build in the weight room and improve certain abilities that sprinting cannot do on its own.
Surprisingly, there is one group of athletes that most people think cannot benefit from plyometrics. However, if used correctly they can see incredible gains. These athletes are also known as bodybuilders. There is one other benefit of plyometrics that usually only works for bodybuilders - muscle growth.
Bodybuilders are so used to slow training in the weight room that after a while the body becomes used to it and shock methods must be employed to stimulate further growth. One of these shock methods that bodybuilders almost never use is plyometrics. Plyometrics stimulate the fast-twitch muscle fibers, which as we all know have the greatest potential for muscle growth. Simoneau and Dr. Studies have shown that bodybuilders who used plyometrics for the first time such as depth jumps and sprints immediately broke plateaus in calf and quadriceps development as fast-twitch fibers were stimulated.
The same principle can be applied to other body parts, especially the upper body. Here are some of the best plyometrics exercises for certain body parts that should be applied to stimulate further growth.
Verkhoshansky's original guidelines for plyometrics were that advanced athletes should not perform more than 40 reps of depth jumps or depth drops per workout and should not perform more than 3 such workouts per week, with at least 1 full day in between each workout day. That means at least 48 hours in between workouts and a maximum of reps of depth jumps or their variations per week. High intensity plyometrics such as depth and drop jumps should not be performed year round because their effects will not be as great.
They should be used to peak athletic performance when you need it most. Based on those guidelines, plyometrics should be performed approximately times per week.
I would start 3 times per week when you are beginning because the intensity of the exercises is much lower so your body can handle it rather easily but as you become a more advanced athlete I would stick to 2 times per week of high intensity low volume plyometrics such as depth jumps and sprints.
Also, the guidelines change if you want to perform plyometrics in-season. You won't need much more than this especially if you play a sport like football or basketball. You've probably heard the word 'plyometrics' thrown around before and maybe you don't know what people really mean when they talk about plyometric exercise.
Well here's your chance to find out. A plyometric exercise is any exercise in which a group of muscles are stretched before contracting; i. Common examples of plyometric movements are sprinting, jumping, leaping and bounding. There is no single best plyometric workout, as plyometric exercises and routines can be used to satisfy different goals.
Below are examples of workouts that will help fulfill your varying goals:. Performing high intensity, low volume plyometric workouts e. Performing low intensity, high volume plyometric e. Performing plyometric workouts of both types, along with a solid weight training program concentrating on compound free weight exercises such as squats, deadlifts, SLDL, rows, chin ups, bench press, dips etc.
All athletes involved in speed and power dominated sports e. So really anyone and everyone can benefit from engaging in some sort of plyometric workout in their training schedules. High intensity, low volume plyometric workouts, should be performed times per week by well conditioned athletes only, ideally on the same day as you perform your weight training another high intensity activity.
Just make sure you space both workouts through the day so you are able to recover from both don't do them together or straight after , generally more than 8 hours, is a good guideline.
The spacing between high intensity days should be 48 hours minimum i. An example of a schedule for an 'off season' athlete would look something like this an 'in season' athlete would require a reduction in workload :. To most people, Plyometrics is a foreign concept. What exactly is it? The dictionary defines it as the process of muscular activity, which involves the eccentric loading of a muscle, followed by an immediate concentric unloading of a muscle. What does that mean? Imagine a jump?
You go all the way down, then explode all the way up. This is it. The word sounds so complicated, but it's easier to understand. Now, it's not only jumping up and down, but there are tons of different exercises that are designed with the same basic theory. It's an effective method for athletes to improve. It originally came from Easter Europe. As research came about, plyometric exercises began to become more and more popular.
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