POWER
It is the ability to move your body with maximal force generation at a fast rate. Knowing how to move your body quickly, but also effectively is highly important when it comes to sports. As an athlete you will generate 3-5 times your bodyweight, and even on one leg. So, it is important that your training is preparing you for such high loads for when you do go and perform. Power generated through ground reaction forces created. Plyometrics improves tendon stiffness, improves natural elasticity so minimises effort and prepares you to deal with high loads placed on the body. Plyometrics can be split into two categories: extensive and intensive. Extensive involves higher volumes, less intensity, quicker ground contact time and medium ground reaction forces. Intensive involves lower volumes, higher intensity, more ground contact time and higher ground reaction forces.
Plyometric Training:
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High Impact
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High Intensity
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Improve Power
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Energy System: Phosphocreatine
Exercise Prescription:
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Extensive Plyos: 12 Reps
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Intensive Plyos: 8 Reps
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1 Set = 4 Exercises
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Do 1-2 Sets Of 4 Exercises Of Your Choice
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Rest 2 Minutes Between Each Exercise
MUSCLE PREP
01
BOX JUMP
02
Drop LANDING
LATERAL HOP
03
SLING ACTIVATOR
04
STEP
01
Alternate Jump & Switch
02
Jump & Switch
Lateral To Vertical
03
Single Leg Hops
04
WEIGHT
01
LOADEd Jump
02
LOADED POGO
SLAM & JUMP
03
LANDMINE PRESS
04
BOX
01
BOX JUMP
DROP JUMPS
02
03
POGO BOX JUMp
IncreMENTal POGOS
04
BODY
01
pogo Jumps
02
Lateral JuMps
JUMP & SWITCH
03
Kneel To Jump
04
CORE
01
MED BALL SLAMS
02
SLAM TO ROTATION
03
PUSH TO Horizontal SLAM
04