A plyometric exercise is one that involves an eccentric contraction followed by an explosive movement of the same muscle. Plyometrics are carried out to increase the ability of a muscle to generate explosive force, which in the case of the legs allows the athlete to jump higher and further.
- 1 Plyometric exercises for the triceps
- 2 Plyometric exercises to build muscle size
- 3 Plyometrics for Swimming
- 4 Plyometric exercises for a frozen shoulder
- 5 Plyometric exercises to treat Shin splints
- 6 Plyometric exercises for reproduction speed
- 7 Plyometric exercises for Baseball
- 8 Plyometric exercises for Warmups
- 9 Plyometric exercises for tennis
- 10 Plyometric exercises for hockey players
- 11 The best plyometric exercises for the legs
A power jump does not require any equipment. To perform a power jump, adjust the feet to shoulder width. Squat down until your thighs are parallel to the ground, and then jump up in the air as high as possible. Focus on explosion in the jump.
A jump box requires a stable surface on which to jump. Use a box that does not slide under your feet. To perform a frame jump, bend your knees and jump over the box. Step back from the box and repeat. Start with a low box and increase the height as it improves. This exercise can also be done with one leg as an advanced variant.
Side Push Box-Offs
To perform a push-off side, find a box whose height causes the upper leg to be parallel to the ground when standing next to the box and place one foot on top of it. Push with the foot that is in the box, jumping laterally on the box and landing with the foot on the ground. The foot that was previously on the ground must now be in the box, and you will be on the opposite side of the box from the starting point.
Burpees will help you get in a position to explode in a much faster jump, as well as increase your endurance and work your upper body. To perform a Burpee, squat all the way to the ground from the standing position so that your hamstrings are pressed against the calves. Put your hands on the floor, and throw your legs back in the push-up position. Perform a push-up, and then return to the squat. Jump in the air and raise your hand above. Perform this sequence as quickly as possible.
To perform a deep box jump, start at the top of the box. Return to the ground. Do not jump; You are simply running a controlled fall. The second of touching the ground, jump up in the air as high as possible. The time spent on the ground should be as short as possible. Increase the height of the box to increase the difficulty.
Plyometric exercises for the triceps
Plyometric exercises are used to develop explosive strength, as well as increase anaerobic fitness. While plyometric exercises are commonly used by competition athletes to train large muscle groups such as those in the legs and hips, they can also be used for smaller muscle groups, such as the triceps. Located at the back of the upper arm, the main function of the triceps is to straighten the arm. The improved speed and strength with which the triceps contract is useful for mixed martial artists, boxers and other athletes whose sports require powerful arm extensions.
What are Plyometrics?
Pliometría se refiere a un método de entrenamiento donde los músculos se estiran rápidamente y luego se contraen. Este enfoque de la formación se centra en el desarrollo de la fuerza explosiva en los músculos entrenados. Debido a la velocidad a la que se ejecutan los ejercicios, hay un beneficio secundario de desarrollo de la capacidad anaeróbica del atleta. Por ejemplo, un ejercicio pliométrico utiliza con frecuencia por los ciclistas para aumentar carreras de velocidad y la capacidad de corta subida de pendientes es la posición en cuclillas salto. Para hacer sentadillas con salto, el atleta cae rápidamente sus caderas hacia el suelo en una posición en cuclillas y luego explota hacia arriba – saltar lo más alto posible. Él o ella entonces se repite el movimiento lo más rápido posible y otra vez durante un período de tiempo determinado.
Start in the standard arm flexion position with your hands on the floor placed a little wider, but just below, your shoulders. Lower your chest to approximately fist height above the floor and push explosively against the floor while stretching your arms. Your hands should leave the earth as it moves through the air. Repeat as many pushups as you can in 30 seconds. A more advanced version can be used with a medicine ball. Start with your hands on the ball and with your feet apart to help balance. Lower your chest to the ball then explode up until your hands leave the ball. In your descent, allow your hands to land on the ground on both sides of the ball. Lower your chest until you touch the medicine ball. Quickly move back up to the starting position so that your hands land on the ball. Repeat for 30 seconds.
The medicine ball pass chest
Grab a training partner and play a heavy version of the catches with a medicine ball to emphasize your triceps. Stand approximately 10 feet away, facing each other. Hold the ball at chest height and quickly throw it towards your partner at chest height, as if you were pushing the ball against a wall. Your partner catch the ball and quickly shoot again in your direction. Each must complete five sets of 8 to 10 repetitions. If you do not have a training partner, you can also throw the ball against a wall.
Due to the dynamic and blunt nature of plyometric exercises, care should be taken when adding plyometric movements to your training triceps program. Make sure that it is completely hot and that you have already done some type of less dynamic triceps, chest and shoulder training, such as the narrow grip bench press, military press or standard push-ups made with a two-stroke descent and a four-way ascent .
Plyometric exercises to build muscle size
Plyometric training not only improves athletic performance, but also helps build muscle mass. This type of training method is effective for increasing the muscles in general, it is not limited to your chest, arms and legs. Plyometric exercises are fun to perform, so adding these movements to your training routine is sure to taste your life. But a word of caution: plyometric exercises are a challenge and will require some time to get used to the movements. After about three or four weeks, you will be feeling more comfortable while going through the movements.
If you thought they were difficult pushups, then wait until the plyometric variation is attempted. The difference between the two plyometric exercises is push-ups require that the soil be removed during the ascending phase. So, after bending your elbows to lower your chest towards the floor, you should push off the ground while extending your elbows so that you are raising your hands off the ground. Then, once your hands fall back to the ground, the movement is repeated. This exercise helps increase chest, shoulders and arm size muscles.
Ball passing medicine
Another exercise for the chest, shoulders and arms is the passage of the medicine ball. If you find plyometric push-ups too difficult to perform, performing this exercise will help you increase your strength so you can progress to do plyometric push-ups more easily. The medicine ball pass also strengthens the muscles of the base, including the abdominals of your stomach and the spinal erectors of the back. To do this exercise, it is necessary to have a training partner standing between 5 and 10 feet across you. You grab the medicine ball and hold it against your chest. Put one foot forward and the other back of the foot. Then push the ball forward, extending your arms and freeing it from your hands towards your partner. After she catches the ball, It will throw again and you have to take it without taking any action. Repeat the sequence. If you are training alone, you can do an alternative to this exercise by standing about 3 to 5 feet away from a concrete wall, throwing the ball against the wall and catching it after it bounces off the wall.
To increase the size of the lower body, including the hips, thighs and calves, do jump squats. Squat down by bending your hips and knees, then remove the floor while expanding your hips and knees so that your feet are lifted off the floor. It is necessary to push as hard as possible to propel your feet as high as possible. Your legs should be relatively simple once they are in the air. Repeat the sequence.
Perform a 10-minute warm-up and cool by running lightly on a tape or outside. Do the first thing that is warming up during your training and cooling routine as the conclusion of the session. For the plyometric exercise, complete five sets per exercise and 15 repetitions per series.
Plyometrics for Swimming
Swimmers who want to increase their power and speed can improve their performance by doing plyometric exercises. Plyometric exercises consist of powerful explosive movements, such as jumping, throwing a heavy medicine ball and jumping. Plyometric exercises also improve endurance, which is essential for distance swimmers. You could also increase your speed by doing plyometric exercises that increase the power of your onset and push out when turning.
Frequency and repetition
Donald A. Chu, Ph.D., an authority in sports medicine, recommends three plyometric workouts of one hour each week to increase strength and speed. Plyometric exercises, as squats with medicine balls, push-ups and medicine ball shots, should be performed on non-consecutive days. Dr. Chu recommends 25 to 30 repetitions of each exercise. Switch to a heavier medicine ball when it adapts to a high number of repetitions with a ball of light.
Upper part of the body
Swimming requires a strong upper body to help propel through the water. Strong muscles and flexible joints help reduce the risk of injuries that may marginalize for months. The addition of some plyometric exercises on dry land can help increase your upper body strength. Effective plyometric exercises upper body include medicine ball throws.
Start with a medicine ball that requires an effort to lift. Throw the medicine ball with the explosive energy when exercising as squats throws, throws side and slams. Perform medicine ball closes by holding a medicine ball with both hands in front of your abdomen. Place the feet on the width of the hips and slightly bend the knees. Extend your arms and lift them above your head. Let the weight of the ball pull your arms back a few inches behind the head. Bring your arms down hard and hit the ball on the ground as hard as possible. Do eight to 10 repetitions or repeat the instructions of your fitness advisor.
Swimmers also need strong legs, hips and core muscles for speed and endurance. Effective plyometric lower body exercises include jumping, jumping and jumping. You can start with some low intensity plyometric exercises, such as squat jumps and the jump box. Moderate intensity exercises include cosmetic surgery of jumps, flexions of the compensation and delimitation box. High intensity plyometric exercises include zigzag-shaped jumps, single leg hops and deep jumps.
Do the plyometric exercise by jumping to start the march at a slow jog. It is pushed hard with the right foot and a leap forward as far as possible. It is pushed hard with the left foot as soon as the ground is struck to continue the delimitation. Pump your arms rhythmically in coordination with the movements of the legs. You can go to a certain number of yards or for a period of time. Bound for 30 to 60 seconds and then rest for one or two minutes. Remember to warm up and stretch before and after plyometrics.
Warm up the muscles and joints by doing some exercise before starting your plyometric training. This can help reduce the risk of muscle strain or a joint sprain by increasing blood flow to the muscles and joints and increasing flexibility. Plyometric exercises involve explosive movements and high impact exercises. If you have joint or bone problems, such as arthritis or osteoporosis, do not attempt plyometrics without first consulting your doctor. Children should not do plyometric exercises. Do plyometric exercises on a surface that will absorb part of the impact of the landing, for example, grass or a mat.
Plyometric exercises for a frozen shoulder
Adhesive capsulitis, commonly known as frozen shoulder, is stiffness or pain in the shoulder joint. It is usually the result of chronic or gradual progression in opposition to an acute injury. A common cause of frozen shoulder is the arm is immobilized for a prolonged period, such as members of a sling. Plyometric exercises can be used in frozen shoulder rehabilitation. Plyometrics involves a pre-stretching or opposite movement of a muscle in one direction, followed by a rapid, explosive movement in the opposite direction.
Warming up and stretching
Due to the intense nature of plyometic routines, the application should only come after at least four weeks of light resistance activity of the modified body weight and / or. On the other hand, these exercises should be performed in the absence of pain or stiffness, and after sufficient heating to avoid injury. To get warm, perform circular rotations with arms raised laterally to the sides of the body. Turn in small circles forward and then backward. Next, increase the size of the circles for a full range of motion. Next, raise both arms vertically, so that the fingertips are pointing towards the ceiling. Repeat circular rotations from this position, increasing progressively from the smallest to the largest circles. After warm-up, it is safe to stretch the muscle. First, extend the stretched arm across the body to the opposite shoulder. Use the opposite arm’s hand to gently press against the elbow of the stretched arm and pull it across the body. Hold the position for 10 to 30 seconds. Next, interlace the fingers of both hands behind the body below the lower back region. Gently raise both arms up and away from the body. Try to keep your arms as straight as possible and when you keep this stretch for 10 to 30 seconds. Never hold your breath when stretching. Use the opposite arm’s hand to gently press against the elbow of the stretched arm and pull it across the body. Hold the position for 10 to 30 seconds. Next, interlace the fingers of both hands behind the body below the lower back region. Gently raise both arms up and away from the body. Try to keep your arms as straight as possible and when you keep this stretch for 10 to 30 seconds. Never hold your breath when stretching. Use the opposite arm’s hand to gently press against the elbow of the stretched arm and pull it across the body. Hold the position for 10 to 30 seconds. Next, interlace the fingers of both hands behind the body below the lower back region. Gently raise both arms up and away from the body. Try to keep your arms as straight as possible and when you keep this stretch for 10 to 30 seconds. Never hold your breath when stretching. Gently raise both arms up and away from the body. Try to keep your arms as straight as possible and when you keep this stretch for 10 to 30 seconds. Never hold your breath when stretching. Gently raise both arms up and away from the body. Try to keep your arms as straight as possible and when you keep this stretch for 10 to 30 seconds. Never hold your breath when stretching.
Upper Plyometric Body Activity
Standing plyometric push-ups are good for starting the strengthening process, as they accumulate in the chest, triceps and shoulder muscles, which will reduce direct pressure on the weakened shoulder joint. Standing in front of a wall, place both palms against the wall, with your arms fully extended. Bend your elbows, lowering your chest towards the wall. Just before making contact with the wall, push away from the wall to the point that your palms come from the wall and the arms are fully extended. Repeat in rapid succession until you have completed your desired or pre-determined repetitions. Plyometic ball throwing using light medicine balls (2 or 4 pounds) are beneficial too. Standing in front of a wall with the medicine ball with both hands, Point the elbows to the sides of the body. With the ball located at chest level, quickly throw the ball on the wall, catch it in the same position and repeat. Over time, perform this exercise with one arm at a time. Mix in the head of one and two hands throws in your routine. Finally, lateral throws imply that it is placed perpendicular to the wall. With a 2-pound medicine ball in the hand closest to the wall, raise the arm laterally, throwing the ball against the wall. Catch the ball and return back to the starting position. Start relatively close to the wall and gradually increase the distance that strengthens the shoulder. Perform this exercise with one arm at a time. Mix in the head of one and two hands throws in your routine. Finally, lateral throws imply that it is placed perpendicular to the wall. With a 2-pound medicine ball in the hand closest to the wall, raise the arm laterally, throwing the ball against the wall. Catch the ball and return back to the starting position. Start relatively close to the wall and gradually increase the distance that strengthens the shoulder. Perform this exercise with one arm at a time. Mix in the head of one and two hands throws in your routine. Finally, lateral throws imply that it is placed perpendicular to the wall. With a 2-pound medicine ball in the hand closest to the wall, raise the arm laterally, throwing the ball against the wall. Catch the ball and return back to the starting position. Start relatively close to the wall and gradually increase the distance that strengthens the shoulder.
Plyometric exercises to treat Shin splints
Leg cramps are common injuries for athletes. Although not serious, leg cramps should be treated with care to promote healing and prevent further damage from occurring. A useful tool is the use of plyometric exercises. These exercises strengthen muscles and connective tissue, which can help treat and prevent leg cramps.
Leg cramps involve pain that radiates from the tibia, or pimple bone. They are the result of excess force that is placed in the shin bone and the tissues that connect the muscles to the bones. Leg cramps are commonly seen in athletes such as runners and basketball players, or anyone who participates in sports that require sudden stops and starts. Usually, leg cramps can be treated simply with a combination of rest and ice. You may have to modify your physical activity to prevent developing leg cramps.
According to the Stretching Institute, plyometric exercises are a type of energy training that involve a jumping movement. Examples include jumping rope, jumping, lunges and jumping squats. Plyometric exercises can help build strength in your leg muscles and help you recover from the injury, including leg cramps. During these exercises, the muscles are conditioned to handle an extra force put on them during physical activity. Without building strength in your muscles, you are at greater risk of a new injury.
To perform a power jump, stand with your feet apart, your back, slightly tilted forward with your back straight. Bend your legs until your thighs are parallel to the floor. From there, explode upwards, jump as high as possible while pumping your arms in the air. Land on both feet and repeat the process 10 times.
Stand in front of a box that can support your weight, or use an exercise step, with your feet slightly wider than your hip width. Lower the body to a squat and immediately jump into the box. Step back down and repeat for 10 repetitions. You can also make lateral jumps from the box. With these, place the box on each side of the body. Follow the same instructions as with normal cash jumps, except now you must jump sideways over the box.
Start with one leg placed about 2 feet in front of the other, with your arms folded at a 90 degree angle. Get in a squat position and then jump. While in the air, change legs so that your back foot is now in the front. As soon as the earth, immediately jump again, the feet change every time. Repeat this process 10 times.
Plyometric exercises for reproduction speed
How fast you can run depends in part on your technique, but the power and explosiveness in the legs also makes a significant impact. You can improve your lower body power by incorporating plyometric exercises in your workouts. To see significant improvements, use plyometrics that target the muscles involved in management, including the buttocks, hamstrings, quadriceps and calves.
If you have not been lifting weights constantly, stay away from plyometrics until you build a strength base. Physical trainer Dr. Juan Carlos Santana of better performance than eight to 12 week strength training notes is recommended before plyometrics are incorporated into a workout. You should be able to squat 1.5 times your body weight. Once the time has come to do plyometric exercises, begin each training session with a dynamic warm-up period of 10 minutes to prepare the muscles and nervous system, for explosive activity.
Do your plyometrics lower body twice a week with two or three days off between each workout. Plyometrics place a significant amount of stress on your ankles, knees and hips. In addition, the muscles need at least 72 hours of rest to fully recover from a plyometric exercise session. For plyometric exercises that involve both legs, perform three sets of 10 repetitions. If the calls for jumping exercises take off and landing on one leg, perform three sets of six repetitions. Give your muscles one to three minutes between sets and three to five minutes between each exercise.
To perform jump squats, adjust the feet width of the hips with the feet pointing forward. Interlace your fingers and place your hands behind your head. Push your hips back and bend your knees to fall into a full squat position, lowering until your thighs are parallel to the floor. Once you reach that position, you will burst into a maximum high jump. Land gently and lower right on the next repetition.
Limits involve jumping forward as much as possible. They can be carried out on both legs or on one leg. When performing double leg limits, set your feet to hip width. Lower in a fourth squat, and then explode even in a jump, traveling forward as much as possible. Paste the landing and then immediately lower in the next repetition. If doing the single leg version, pay special attention to landing gently with your hips and knees bent.
Squat jumps in Split are made from a staggered posture. To get to the position, take a big step forward with one foot with both sets of toes pointing forward. Fall into a lunge by reducing the knee back to the ground. Explode in a maximum high jump, pushing the ground with both legs. While in the air, the leg cycle to change positions. The back leg should end at the front and the front leg at the back. Gently land and place in a lunge to carry out the next repetition.
Plyometric exercises for Baseball
Plyometric exercises are those that improve muscle strength through the use of rapid extension and retraction movements. In baseball, these movements play a role in almost all actions, such as a bat or pulling hard for a double kill. So there is no doubt that plyometric exercises can become an essential training tool for baseball players, especially when they involve throwing heavy objects like a medicine ball.
Medicine for ball throwing
The use of a medicine ball for plyometric exercise can improve the throwing of a baseball player. Sideband medicinal ball, for example, improves the speed in the weapon throwing movement or a swing bat. Begin by standing about four feet from a wall with your legs shoulder width. Stand perpendicular to the wall, with your arm not throwing in front of it. Hold the medicine ball with both hands and pointing towards the wall. Twist your hips as you throw the ball away from the wall and next to the hip of your throwing arm.
Once the ball is as far away as it can go without twisting its body, to the trash overlapping the wall and catching it, as it bounces backwards. Once it is captured, repeat the throwing motion, again with little rest between the wind and the shot. Be sure to tighten your abdominal muscles as the wind and release. Repeat at least 10 times. If you don’t have a tough wall available, have a partner catch the ball and throw it again.
Explosive start Toss
Gardeners and box players alike can benefit from the explosive start mixing with the medicine ball. The movement is similar to picking up a ground ball and throwing it for an exit; The exercise can improve the strength of the muscles needed to make the play. Begin by putting the medicine ball on the ground, with at least 10 yards of empty space in front of it. While standing, put your hands on each side of the ball and keep your arms slightly bent. Squat with your legs slightly more than shoulder width, balancing on your toes. Quickly pick up the ball at chest level, and throw it as far as possible. The shot should be so strong that you sprint forward a few steps after you release. Repeat 10 times, rest for one minute.
Plyometric exercises for Warmups
Common heating activities such as static and ballistic stretching are detrimental to athletic performance and could even cause injuries. Warming up with dynamic stretches, including sport-specific plyometric movements, will help you prepare better for your activity.
Types of Warmups
Holding a stretch of less than 30 minutes before the activity desensitizes the muscles and decreases power and vertical jump. Ballistics, or stretching rebound, can lead to muscle strains or sprains. Moderate, dynamic stretching, such as arm movement, jumping or jumping, helps the hot muscles, get the blood flowing to them and spread them properly. The movements that coordinate two muscles or muscle groups create plyometric power.
Jumps are a familiar, full-body plyometric exercise that is easy to do. Start with your hands at your sides and feet under your shoulders. Jump and kick your legs just beyond shoulder width while simultaneously raising your hands over your head and touching your fingers together.
Jumps and jumps
Using a rope ladder, jump on one foot the length of the ladder, and then jump back on the other foot. If you don’t have a rope scale, follow along a straight line. Hop back and forth through a single line to vary this warming. Jump the length of a court or in the gym, while bringing your knees up as close to your chest as possible. Keep your feet in contact with the ground for as short a time as possible. For 1-2-3 jumps, take two big jumps, and then jump into the air with the third step. Walk back to your starting point, then repeat, starting with the other foot. Jump when jumping rope.
Stand in a box or bench as high as your best vertical jump from a standing position. A lower platform can be used, such as the first row of a set of stands. Jump out of the box or bench, and bend your knees and jump as high as possible, get your feet off the ground as soon as possible. Vary this heating by jumping from a lower box, then jumping up and over an upper box.
High-pass trunk Rotations
Stand with your feet under your shoulders and elbows off your side, with your forearms bent inward so that your knuckles meet in front of your chest. Turn the trunk to the left, keeping your face forward, while raising the right knee as high as possible under the left breast. Alternate steps as if they are marching in place.
Plyometric exercises for tennis
Tennis requires that players have plyometrics, or explosive reactive, power for many of the shots they take, and thrust up while flexing in the movement of the knees is necessary for the reverse, overhead, right-handed shots and serves . This power is needed with the passage of the ball, and performing regular plyometric exercises will improve the speed with which the muscles of fire so it can become faster, reducing their reaction time.
New tennis players should limit the jump to low heights until they develop the mechanics of the body to jump properly to help avoid injuries. Start, standing on a bench or a box that is stable. Jump down from the box and then immediately jump up as soon as your feet contact the ground. Do this six times and then perform six tracks to complete a set. Do three sets before doing another practical or mock tennis task.
Mix and Sprint
Foot exercises allow tennis players to improve their movement on the court while increasing their agility and speed. Face the network and start at the baseline. Take small, but fast, steps by dragging your feet while your feet to make your way to the net. The feet should touch the ground as little as possible; This may take a bit of practice, so if the speed is not there at the beginning, that’s fine. As soon as you get to the net, walk back to the baseline. Repeat this exercise three times before resting.
Increasingly stronger and increased explosive energy of the legs is necessary for a better power hitter and speed racket and to improve the speed on the court. The giant of the drilling steps is also sometimes referred to as a delimiter, and it works to improve reactive power. Go to one side of doubles and take as few steps as possible to get to the other side; Most adults can do this in four or five steps. Once you get to the side, walk backwards, and then repeat this exercise three times before taking time to rest.
Tennis players must be able to move quickly, respond without hesitation and change direction quickly and efficiently, and this is where agility training comes in. Stand on the baseline between the two double lines alley while facing the net. Run forward, allowing each foot to touch the sidelines so each step is large. As soon as each foot hits the ground, spring off the track to continue running forward. Once you reach the network, walk back to the baseline; Repeat this exercise six times before resting.
Plyometric exercises for hockey players
A plyometric exercise is an exercise, such as jumping, that trains the muscles, nervous system and connective tissues to effectively complete the stretch-shortening cycle. These exercises are beneficial for sports performance, according to the National Strength and Conditioning Association. Hockey players can help increase the power of shooting, agility and the ability to quickly change directions on the ice by incorporating upper and lower body plyometric exercises into their routine.
Build with Box jumps
Cash jumps are a plyometric lower body exercise that can be used for beginners or those invoked in plyometric training. For this exercise, you will need an exercise stage. Stand behind the exercise stage with your feet approximately at your hips shoulder width. Slowly bend your knees and assume a half squat position. As soon as your assume a squat, jump immediately in your exercise step. Your feet should land softly in the center of the box. Step back down – don’t jump down – and repeat. Complete a series of 10 repetitions.
Train With Goal Jumps
Cosmetic surgery jumps are a plyometric exercise lower part of the intermediate body. Stand with your back, your knee bent slightly straight and your feet shoulder-width apart. The arms should be hanging at the sides. Jump and bring your knees as close to your chest as possible. To gain momentum during your jump, move your arms in the air as you jump. The earth at the tips of the feet and repeat. Complete a series of 10 repetitions. Do not stop between jumps.
Add base force with a spear overload
Overhead shots are designed to strengthen the upper body. A medicine ball is needed to complete this exercise – a medicine ball can be purchased at your local sporting goods store. Being in a staggered posture – one foot slightly in front of the other – with the knee slightly bent. You must be standing a few feet away from a wall. Hold the medicine ball with both hands and pull it behind the head as far as possible. Strongly throw the medicine ball so that it bounces off the wall in front of you. Catch the bouncing ball on the wall and repeat. Complete a series of 10 repetitions. Do not rest between spears. You can also perform this exercise, throwing the ball to a teammate instead of the wall.
Add power arm With Pushups
Traditional push-ups can become a plyometric exercise. Start this exercise, assuming the traditional iron posture on the floor. Descend to the ground – as if you were completing a regular iron. Remove the ground hard so that your body jumps from the ground and your hands are no longer touching the ground. Hold with your hands and repeat a series of 10 repetitions of plyometric push-ups with no rest period between.
The best plyometric exercises for the legs
The best plyometric leg exercises should involve rapid and explosive movements that are performed several times, using the stabilizing muscles in your torso and hips to maintain your posture and balance while moving, says Juan Carlos Santana, director of the Institute of Human Performance. It helps you improve your reflexes and reactions, as well as muscular endurance, endurance and energy.
The jump box teaches you how to produce quickly and reduce the force when jumping in and out of a plyobox or a similar, robust platform. The key is to jump up and down as quickly as possible, maintaining your posture and avoiding injuries, says coach Vern Gambetta, author of “sports development.” A plyobox is simply a wooden or steel box that is designed to absorb high jump impacts.
Stand with your legs over shoulder width with a plyobox – about 2 to 3 feet tall – in front of you. Bend your legs and jump over the box, landing gently on the tips of your feet with your legs bent. Do not round your spine. Immediately jump back to the ground and the ground in the same leg position as it had started. Three to four sets of 10 to 15 jumps as soon as possible. Rest for 30 to 60 seconds between sets.
This is one of the fundamental exercises for plyometrics, as it improves your rhythm, coordination and muscular endurance. This exercise forces you to stand tall to improve your posture, since it cannot last long or jump well with poor posture, says physiotherapist Gray Cook, author of “athletic body in balance.”
For the basic bounce step, stand with your feet together and swing the rope below you. Jump over high enough to erase it – usually about 2 inches. Jump at a rate of two jumps per second for 30 seconds. Increase the duration of 10 seconds until you can jump for three minutes without making a mistake.
This exercise uses the same principle as the jump box to move in and out of the box as fast as possible while maintaining your posture and balance. Use a plyobox almost as tall as your kneecap. Place your right foot on the top of the box with your heel near the edge. Push the box with your right foot and remove the floor with your left foot at the same time. While your body is in the air, change your leg position quickly so that it lands gently with the tip of your left foot in the box and on the floor with your right foot. Jump at the rate of one per second jump, and perform three sets of 20 jumps.
The power jump implies eccentric charge – or potential energy building – in your lower body before the jump. The deeper you squat in good shape, the bigger and faster you can jump, says Gambetta. Stand with both legs over shoulder width and squat as low as possible with your feet pointing forward. Swing your arms back and do not round your spine. Swing your arms up and jump up as high as possible. Land on the balls of your feet before landing on your heels in the same position you had started. Make three sets of 10 jumps as fast as possible.