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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 does 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. Three sets of 10 to 20 jumps each time you train.
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Next, let us go to obstacle jumps. We can use cones or little mini hurdles. We are going to do two foot jumps or one leg at hops straight down through. We want to lift the fit right over the top of the cones. We do not want to go around them, keep the feet together as if they are both in the same shoe. Both feet work at the same time. Keep the core solid and tall, bounce and rebound off the ground. Quickly pull those throws up and bounce. Balance yourself up by going one leg at a time. These are my favorite drills. These force each side of your body to work independently.
Do a series of ten obstacles. Down and back is one repetition. Do three to five repetitions of each different jump.
Let us go to hurdle jumps now. These are advance. They are explosive, you got to really get everything from your body into these jumps. Use a series of five to ten track hurdles.
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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 be knocked over or stepped on that is not solid. You do not want to scrape 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 from 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, down, down. Drive your hips forward, elbows back, keep that head up, got to lock in good posture for force at the ground.
Five of these would be one set. Do three to five sets every time you train.
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