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Plyometrics with training aids. Let us go to box jumps to start with. These are called death 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 is the key to your Plyometrics.
And it is not start from the ground and jump up and land back on the ground that is the opposite of what we want. Start from the top, drop down, explode off the ground. It is quick and lift those hips as high as you can. Vary the height of box according to the athlete’s ability.
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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. Do not spend anytime 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.
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Now, let us 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.
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Let us go to hurdle jumps now. These are advanced. They are explosives, you got to really get everything from your body into these jumps. Use a series of five to ten track hurdles. Using both legs, arms, solid core, explode off the ground as you bounced 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 be knocked over or stepped on that is not solid. You do not want to scrape up your body and create an unsafe situation that you might get hurt.
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Box drops. Here, we want to use a box 12” to 20” high. Drop form the box with both feet, touch the ground and explode into a sprint. This loads the muscles, puts the pre stretched on the power system to quickly respond and push off the ground. Pull the toes up, step down, drive your hips forward, elbows back, keep that head up, got to lock in good posture for force at the ground.
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