Plyometrics

Plyometrics

The low-down: Muscle training designed to improve power and enhance performance. It involves explosive movements like jumping, hopping and throwing, developing fast-twitch muscle fibres used for bursts of strength or speed. Not for new exercisers, but a great way to build lower-body strength and power in the quads and hamstrings.

Calories burned: 300 per hour.

Weight loss: 5/10

Muscle building: 5/10

Strength building: 9/10

Toning: 7/10

Plyometric Exercises

Lower Body

• Standing based jumps performed on the spot (low intensity) - Tuck Jumps, Split Jumps
• Jumps from standing (low-medium intensity) - Standing long jump, Standing hop, Standing jump for height
• Multiple jumps from standing (medium intensity) - bounds, bunny hops, double footed jumps over low hurdle, double footed jumps up steps
• Multiple jumps with run in (High intensity) - 11 stride run + 2 hops and a jump into sandpit, 2 stride run in + bounds
• Depth jumping (high-very high intensity) - jumps down and up off box (40 to 100cm), bounding up hill
• Eccentric drop and hold drills (high-very high intensity) - hop and hold, bound/hop/bound/hop over 30 metres (athletes stop and hold on each landing before springing into the next move), drop and hold from a height greater than one metre

Upper Body

Press-ups with a hand clap in between is a particularly vigorous way to condition the arms and chest. The pre-stretch takes place as the hands arrive back on the ground and the chest sinks, and this is followed quickly by the explosive upwards action. Once again, to get the best training effect keep the time in contact with the ground to a minimum.

Another means of increasing upper body strength popular with throwers is to lie on the ground face up. A partner then drops a medicine bowl down towards the chest of the athlete, who catches the ball (pre-stretch) and immediately throws it back. This is another high-intensity exercise and should only be used after some basic conditioning.

Planning a Plyometric Session

• begin with exercises that are fast, explosive and designed for developing elastic strength (low hurdle jumps; low drop jumps)
• work through exercises that develop concentric strength (standing long jump; high hurdle jumps)
• finish with training for eccentric strength (higher drop jumps)

• begin with low hurdle jumps
• progress to bounding and hopping,
• continue with steps or box work
• finish with medicine ball workout for abdominals and upper body

The focus must always be on quality and not quantity.

Plyometric drills and their intensity

300 calories an hour

Try about a 1000........

Good Shit !!!!!!!!!