Get it off your chest – be the first to comment on this video!
No text or picture Add-ons were added yet. How sad!
Some simple plyometrics. Here is a box drop. We start from the top, we drop down and respond to the ground and jump back up. It's not up down. It's down up. Keep the toes pulled up toward the shins, so we respond by quickly pushing off the ground. Our ankle is cocked and loaded. We have good control of the core of our body as we bounce off the ground rapidly.
Box runs, here we are simply going to switch feet touching the top of the box. It's quick response to the ground. Count your right leg ten times. Do three sets of ten. Keep the toe pulled up toward the shin so the ankle is cocked and loaded and can quickly respond to the ground. Match the arm action to the running motion.
Now let's do side to sides. These are great for lateral movement and cutting. Keep the core stable, the chest up. Suck and tuck the belly button in back. That means suck in your belly button tuck in your back to stabilize your core. Touch and go, touch and go as we move laterally.
Now let's go to multiple boxes. We are going to go ahead. Just go up down up down up down. This is more like a pogo stick type jump. We just quickly respond to the ground, keeping the hips tall the legs almost straight. We want the ankles and knees to be quick to respond to the ground. Pop off the ground like a pogo stick bouncing off the ground. Use the arms and bounce. Pull the toes up towards the shins.
For greater difficulty we can go to one foot hops. Use the right foot all the way down through. Bounce and lift, bounce an lift. This is great balance, great agility we need this strength. We need this explosiveness off a one leg at a time, just like you run in a soccer game. Do five times through with your right and then five times through with your left.
Drop and sprint, here we are going to use a 12-inch box. We are simply going to drop with both feet. Land and explode into a sprint. This is a simple five yard drill. Drop explode. First step explosion. This is a great drill for that stretch reflex of explosive acceleration.
Transcription by:
Scribe4you Transcription Services