Posteado por: El Edu | abril 4, 2008

Plyometrics

Listado de plyometrics:

  • 1 Leg Lateral Hops: Stand on one leg and hop back and forth. Try to increase the distance you hop while still hopping back as soon as you land. Alternately, use two legs if the exercise is uncomfortable. Builds lateral leg strength. 10/leg
  • 2 Legs Lateral Jump Over Object: From a standing position, feet shoulder-width apart, jump to your side over an object (such as a cone). Land with feet shoulder-width apart, knees bent, and immediately jump back to the other side, again over the object. Builds lateral leg explosiveness. 10
  • A Skips: Skip using ‘A’ Form. Bring your knee up and forward to be parallel with the ground, keep your foot flexed (toe towards shin). Push off of the ball of your foot; don’t let your heel hit the ground. Improves running form. 15 m
  • A Skips w/Vertical: Skip using ‘A’ Form. Bring your knee up and forward to be parallel with the ground, keep your foot flexed (toe towards shin). Push off of the ball of your foot; don’t let your heel hit the ground. Try to get as high as possible. Improves running form, builds lower leg strength. 15 m
  • Accelerations: Consist of running at ¾ of maximum sprint speed then accelerating to max speed and then back to ¾ speed. Begin by sprinting at ¾ maximum speed, accelerate to full speed. As soon as full speed is hit slow to ¾ speed and repeat. Each time full speed is hit equals 1 rep
  • Ankle Hops: Stand with knees slightly bent. Jump straight up using only your ankles. Do not swing arms and try not to use your quads. Builds lower leg strength. 10
  • Bunny Hops: From a standing position, feet shoulder-width apart, jump forward as far as possible. Land on both feet, with knees bent, and immediately jump forward again. Do this for a total of 3 jumps per rep. Use arm swing to increase distance. Builds leg explosiveness and improves jumping form.
  • Butt Kicks: Run bringing feet up high towards butt. Keep feet flexed. Improves leg speed. 10 m
  • Depth Jumps: Start on a box or step 1-2 feet high. Step off box, land on both feet shoulder-width apart, knees bent, and immediately jump straight up. Step back onto box and repeat. Builds leg explosiveness. 5
  • Diagonal Bounding: Similar to the diagonal lunges except that we’re jumping. Start on left leg and jump at a 45 degree angle and land on right leg. Immediately jump forwards at a 45 degree angle to land back on the left foot. Continue for 20 yards. Use arm swings to help increase your jumping distance. Make sure your landing leg is bent. Explode off landing leg. Builds leg explosiveness.
  • Diagonal Lunges: Step out with right leg at a 45 degree angle. Keep left leg straight and bend right knee, but not past your toe. Hold for two seconds then bring left leg forward and step out with left leg at a 45 degree angle from right left. Repeat. Builds lower body strength. 10/leg
  • Double Leg Hop: Similar to single leg hop but less stress is placed upon body. Strive for maximum distance when doing this exercise
  • Forward Hop, Hop Stick: Hop forward for 10 yds. Stick and hold on every other landing.
  • Forward Lunges: Take a large step forward. Front knee should never pass your toe. Keep upper body upright. Hold for 2 seconds then push back up to standing position and do the other leg. Builds leg strength. 10/leg
  • Forward Lunge with Power-Up Jump: Lunge forward with your right leg. From the lunge position, explode upward into a jump using your arms for momentum. Land on both feet. Lunge forward with your left leg and repeat cycle. Each lunge is one rep.
  • High Knees: Run bringing knees up as high as possible. Improves leg speed. 10 m
  • No Arm Hops: A very intense series of hops. No arm hops help to increase explosiveness within calf and hip flexor muscles. Description: Place hands on head. Begin by jumping up and lifting legs upward. Lift legs up until they touch chest, explode legs downwards until legs touch the ground.
  • Plyo Pushup: With a partner. Both start out on hands and knees 10 feet opposite of each other. Bend arms and push up explosively to get body upright. Have partner throw you a disc to catch. Throw disc back then drop back to hands and repeat. One should be going down as the other is going up. Builds upper body strength and explosiveness. 7-10
  • Rim Jumps: From a standing position, feet shoulder-width apart, jump straight up reaching with one hand as high as you can on a basketball backboard (or alternately a wall, tree, your imagination). Land with knees bent and immediately jump back up, reaching with the opposite hand. Use arm swing to increase vertical. Builds leg explosiveness and improves jumping form. 7-10
  • Running Balance: Go onto one foot and mimic proper running form mid stride. You should be on the ball of your foot, with arms bent at 90 degrees. Off knee should be up with foot flexed (toe towards shin). Hold for 5 seconds if possible. Switch. Improves balance and running form.
  • Side Lunges: Step wide to right. Keep left leg straight, bend right leg but knee should bend past 90 degrees. Hold for 2 seconds then push back up to standing position and step wide to the left. Builds leg strength. 10/leg
  • Single Leg Cross Pattern Jumps: Form a mental cross on the ground. Stand on one leg and jump into each quadrant of the cross. Jump immediately when hitting the ground. Keep jumps going for full 5 reps. Vary the pattern as desired. Try to increase distance of jumps. Builds leg strength and explosiveness. 5
  • Split leg Hops: Helps to improve single leg explosiveness. Split leg hops use an exaggerated jumping / running motion in order to work most of the lower body’s muscles explosively.
  • Split leg Hops Forward: Helps to improve single leg explosiveness. Split leg hops use an exaggerated jumping / running motion in order to work most of the lower body’s muscles explosively. It’s a simple bounding exercise that uses an exaggerated motion. When landing have leg in near 90 degree angle. Strive for maximum distance and height.
  • Standing Broad Jump: From a standstill with feet shoulder-width apart, bend at waist and knees and jump forward. Use arm swing to improve distance. Land with bent knees to absorb shock. Builds lower body explosiveness and jumping form. 5
  • Strides: Measure out a distance of 10 yards on the field. Approach the start line at a slow jog and then bound from leg to leg to the finishing line. Remember to explode as forcefully as possible each time foot contact is made while driving the knee up and forward. 5-6 repetitions between the lines. 10 yds
  • Swinging Arms: Stand still and swing arms as if running. Increase arm speed while maintaining proper form. Arms bent at 90 degrees, close to body, not swinging wildly. Improves running form. 15 secs
  • Triple Jumps: Take a step or two then jump off left leg as far forward as possible. Land on right leg with knee bent and immediately jump forward again. Land on left leg and again jump, landing back on the right leg. This is one rep. Start the second rep off the right leg. Builds leg explosiveness and improves jumping form. 3

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