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Plyometrics:
Now, let us do some free jumps and hops. Start with tuck jumps. Simply do two-foot jumps going forward, pulling the knees up toward the chest. This puts the legs into a power position. We want to keep the core solid as we bounce off the ground, pop off the ground, keep your toes pulled up, so that you respond to the ground quickly. Use your arms, get some rhythm and synchronization with your body parts. Gather the arms back, pop them forward. Keep your head up, chest up, suck in your bellybutton, and tuck in your back, great power jumps.
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Now, let us do “Hitch Hops”.
The leg you are jumping with, we want to try and pull that knee up just a little bit. This is a great balance and power drill fro jumping. We want to recover that knee up infront of the body if possible. Quick of the ground, great balance, structural integrity of your joints. These are super development for specific power for jumping.
Bounding:
Here, we are just going to jump from one foot to the other, bringing the knee up and the hill up and the toe up, these are nice, gentle, extended jumps. We just simply want that explosiveness and rhythm that we get out of driving the knee forward. These are great for first step explosion and running speed and explosiveness.
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