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Plyometrics, let us do free jumps and hops. Start with tuck jumps; these are two foot jumps bringing the knees up about as high as the hips. These are explosive off the ground.
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We want to pop off the ground as quickly as possible. Put force down, explode up, use the arms.
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Now, let us do hitch hops. These are single leg hops for power and speed. We want to simulate our running motion. Bring the knee up, the heel up, the toe up of the leg that you are jumping with, these are great for balance and acceleration. You got to keep the course stable. Step down to the ground for greater force.
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Make sure to work each leg equally. Start easy. Do five, rest. Do the other leg five, rest. Build to the point where you can do ten on each set, bounding.
Now, we want to extend our running motion and technique for greater force and power. Simply, use the same technique that we used for running. We drive the knee up. Bring the heel up and the toe up. Step down to the ground and drive and propel the hips forward, keep a good solid core.
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