Plyometrics is one of the best ways if not the best way to improve power. Power is similar to strength except you are adding a time factor. Therefore the relation of strength and speed is what we are talking about when we talk about power. A person who can perform a specific resistance movement, such as jumping, bench press etc., the fastest would be said to have more power in that movement. So what we are looking at is not just the contraction of the muscle, but how fast will it contract.
It has been shown that a muscle will contract the fastest when it has been loaded. This is why you should be able to jump higher if you crouch down then immediately jump up than if you started in the crouch.
These plyometric exercises
sometimes requires a:
You can substitute these items for other everyday household items such as a chair for a bench and a regular rope for the jumping rope.
- jumping rope
Plyometric or Sport
|Image||Name of Plyometric|
|Seated Twists Start with a medicine ball infront of your body. Bring the ball to one side and other side quickly and controlled. This exercise is great for developing core strength....|
|Stablizing on the ball This exercise is used for refining stabilizer muscles in the abdominals.
Start with the ball under your knees while holding on to something, then let go and try and balance. Even...
|Clap Push Up Start lying face down with your hands out to the sides supporting your weight. Now explode off with your hands and then clap your hands together in the middle of your body and quickly put y...|
|Burpee Start by standing tall and then drop to your hands and end up in push-up form (this may take some practice before you try this at 100% intensity). Stand up as quickly as you can and repeat ...|
|Ball to Ball Twists This exercise is especially good for developing core strength. |
Start back to back with a partner. Have one partner with a medicine ball pass the ball to the side while the other par...
|One Foot Box Jumps Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump over the box/bench/whatever landing on the same foot. This exercise is slightly dangerous b...|
|Side Box Jumps Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally while tucking your knees into your chest. Land with two feet on the other side of the benc...|
|Jump Rope Start with a skipping rope and jump while the rope is going underneath your feet. Visit http://www.erso.org/ for a complete description of how to skip, pi...|
|High to Low Medicine Ball Twists This exercise is great for any sport involving twisting at the waist, or developing core strength. Ie. Hockey |
Start with a partner and stand back to back with one of the partners p...
|Double Knee Jumps Start by standing in a squat position. Jump up with two feet while tucking your knees into your chest. Return to the starting position. This exercise is VERY important for most explosive ...|
|Double Stair Jumps Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your knees to your chest while jumping to the stairs infront of you. Repeat this process until d...|
Plyometrics is basically working
what is termed a “Stretch
the muscle. Plyometrics can
power in the stretching and
cycle of a muscle or muscle
also promote reflex power
through a broader range of
motion than most endurance
athletes use. The balance
and strength aspect of the
movements allow for development
of optimal efficiency. These
exercises also train an athlete
to absorb shock better, improving
resiliency in the joints and
soft tissue. With plyometric
training, an athlete is able
to sustain repetitive contractions
over time, say continuos jumping
for a rebound in basketball.
You develop strength and power through
a broad range of motion, while
creating a more versatile
muscle and joint. Some exercises
include: jumps-in-place, standing
jumps, multiple jumps, box
drills, depth jumps, bounding,
and medicine ball exercises.
the entire article
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