Plyometrics with training aids. Let's go to box jumps to start with. These are called Depth Jumps. You have to start from the top of the box. We drop down, respond to the ground, get right back up on the box. This puts a stretch reflex into the muscle so they work like rubber bands to be explosive off the ground. That's the key to your plyometrics. It's not start from the ground and jump up and land back on the ground. That's the opposite of what we want. Start from the top, drop down explode off the ground. It's quick and lift those hips as high as you can. Vary the height of box according to the athlete's ability.
Here we want to do two foot jumps directly over the cones. Bring the knees up and explode off the ground. These are repeat touch and go jumps. Don't spend any time on the ground. Make sure both feet are working at the same time. Start with five jumps. Build up to where you are doing three sets of ten.
Now let's do single leg work. This forces greater explosiveness and balance out of each side of the body. We are going to work to right and left leg equally. Start with sets of five jumps. Build up to where you are doing three sets of ten. These are unmatched for power, balance and agility. Great for speed development.
Let's go to hurdle jumps now. These are advanced. They are explosive. You got to really get everything from your body into these jumps. Use a series of 5-10 track hurdles. Using both legs, arms, solid core, explode off the ground as you bounce repeatedly over each hurdle. If this is too high, find an object that is a little bit lower but challenges your ability and skill level. Make sure to train safe. Use an object that can knocked over or stepped on, that not solid. You don't want to scrape up your body and create an unsafe situation if you might get hurt.
Box drops, here we want to use a box 12-20 inches high. Drop from the box with both feet. Touch the ground and explode into a sprint. This loads the muscles. Puts the pre-stretch on the power system to quickly respond and push off the ground. Pull the toes up, step down down down. Drive your hips forward. Elbows back. Keep that head up. Got a locking good posture for force at the ground.
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