Plyometric fundamentals western washington university. Exercise categories for a number of plyometric drills jumps in place. Cissik,ms,cscs,d,nscacpt,d lyometrics are a type of exercise that crop up in the mainstream media and health clubs fairly often as a means to enhance athletic performance. More recruitment means more weight and more muscle. Players should ultimately get into box jumps and depth jumps which go far beyond this sampling of exercises for developing powerful legs. Simply put the combination of speed and strength is power. To start viewing messages, select the forum that you want to visit from the selection below. Normally these are jumping exercises, but many other types of training such as. Tacfit commando is a portable, plyometric, bodyweight exercise program that uses intense, fast paced circuits, tacticallyspecific movements, and a training wave that synchs up with the bodys. They were easier to perform and the name plyometrics stayed with them. Upon reading his initial material other authors soon wrote books in which plyometrics were described as jump exercises not as shock exercises. Michael yessiss most popular book is supertraining. In the longterm, explosive exercises allow you to recruit more muscle fibers with less effort.
Plyometrics the shock method was created by yuri verkhoshansky in the late 1960s, early 1970s. Even though the parameters associated with highintensity contractions and muscle performance have not been fully examined, it is possible that positive effects may occur if highload. So while strength is the maximal force you can apply against an external load, explosive strength is proportional to the speed at which you can apply this maximal force. Build a better athlete, explosive plyometrics, superstretch. More specifically, x amount of strength development must precede plyometrics, at least explosive plyometrics and not the common jump exercises that are often considered plyometric. Build explosive power with this plyometrics workout.
Scribd is the worlds largest social reading and publishing site. When youre ready for your own personalize technique analysis and specialized strength training plan to improve these skills, sign up for one of the yessis program packages and see your running takeoff. Explosive exercise can be defined as a movement in which maximum or near maximum rates of force development are attained. Plyometrics for explosive athletic movement by brian fine. Jumping ability and explosive power are crucial to basketball players.
If this is your first visit, be sure to check out the faq by clicking the link above. Ive found the donald chus jumping into plyometrics to be the best plyometrics book which ive ever read. Most exercises include jumping, in which the muscles exert maximal effort and force in short bouts or intervals of time. Michael yessis,a professor emeritus in biomechanics and kinesiology and president of sports training inc. This book gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power. Explosive plyometrics, dr michael yessis download as pdf file. Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout, and dont overdo it. While this is a good guideline for some of the higher intensity drills, simple jumps in place and hops over very low barriers can be used with most athletes as long as they have demonstrated the ability to land properly.
Plyometrics help deceleration or agility by overloading the eccentric actions of sport movement. When comparing yessis and chus books, chu takes the theory further into practice by explaining how explosiveness can be trained for different kind of. Yessis brought this information on plyometrics back to the us and in the following years was able to create even more ways of using this method to train and improve explosive power. Download fulltext pdf effects of plyometric training on physical fitness in team sport athletes. For many of these coaches, success was delivered through the use of special training consisting of hops and jumps, called the.
Plyometrics help athletes become durable from strengthening some tissues and prepare the nervous system for similar contractions later. This study analyzed the effect of a complex cod and plyometric protocol codjg compared with an isolated cod protocol codg training on elite football players. These advanced plyometrics exercises offer three levels of difficulty, which can be incorporated, as appropriate, into a clients training program. Plyometricsa possible link between strength and speed. Michael yessis plyometric training achieving explosive power in sports free download as pdf file. Explosive plyometrics, dr michael yessis weight training. Get highpowered plyometrics 2nd edition pdf file for free from our online library created date.
It is concluded that a sprintspecific plyometrics program can improve 40m sprint performance to the same extent as standard sprint training, possibly by shortening ground contact time. This is the definitive book on what are real explosive plyometrics. Several factors contribute directly to explosive exercise these include muscle activation. The moves are quick and explosive, so prepare to use a lot more energy than you do in a typical strengthtraining session. Land back on the obstacle with the same leg you kicked off from, and then lower back down to the ground. Progressive plyometrics for kids is the first book that i have seen about. Performing plyometrics one to three times a week can increase your. Plyometrics and quick feet the following is just a sampling of the unlimited number of exercises one can develop in this area to improve quick and powerful leg movement. Myer discusses how to increase an athletes overall performance by using plyometric exercises and the physical concepts upon which they are based. The plyometric drills and plyometrics exercises are great for both men and women. In general, the term plyometrics refers to types of jumping or throwing drills that are designed to help increase an individual s explosiveness. Plyometrics are explosive exercises that increase speed, quickness and power. It is well established that cod and plyometric training have a positive impact on fitness parameters in football players. Acute effects of plyometric exercise on maximum squat.
In the short term, explosive exercises activate highthreshold motor units to recruit more muscle during your training. Books by michael yessis author of explosive running. Plyometric training seeks to improve the explosive force production of a player. Sample constructs plyometric training is defined as training that improves the bodys ability to create force using the stretch reflex of muscle tissue. And yes, research has shown that plyometric training can do that. Plyometrics are alternative options to sprinting but are not replacements entirely. Gression of plyometric exercises through increasing. Most people think of them as workouts for athletes who want to run faster, jump higher, and improve general athleticism. Getting ready for plyometrics in a previous post, we talked about incorporating plyometrics into a youth soccer training session.
John shepherd track & field coach author & editor,497 views. The topic is well defined and explained, but there could be more practical details. Explosive plyometrics, dr michael yessis free download pdf. Explosive plyometrics gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. Understanding plyometrics alison free online courses. Coaches and athletes have been searching for methods to help them jump higher, run faster and throw further. The most significant aspect of plyometrics is how quickly the action is executed, usually in 0. The value of plyometrics is well established even in youth soccer, with increases in sprint speed, kick velocity, jumping and endurance yo. The explosive plyometric workout and medicine ball exercises will improve power and speed. Explosive strength however refers to the ability to exert a maximal force in as short a time as possible as in accelerating, jumping, throwing etc. Plyometrics help enhance jumping ability, velocity acceleration off the mark. The testing aspects include singleleg and twoleg vertical jump height, 40m dash, 10m dash, as well as the anaerobic power test. Pdf effects of plyometric training on physical fitness.
Bodyweight exercises are great for building strength as it is, but add a plyometric element like a jump or an explosive movement and youve just taken your workout to a whole new level. Explosive plyometrics can give you the speed and power you need for any sport. Explosive exercises can be either isometric or dynamic. Research of jumping ability and explosive power based on. Keep in mind that although explosive plyometrics uses jumps, not all jump exercises are plyometric. So, heres a scientific plyometric training program. Verkhoshansky, introduced the shock method in the u. Plyometric, exercise, agility, explosive strength, speed.
Drop jumps for improved speed, power and jumping ability duration. In order to compare the effects of three training programs squatting, plyometrics and squatting and plyometrics on the increase in the muscle strength of the upper legs and hips, measured by means of the vertical jump, adams et al. Ultimate athlete concepts 15 zeareia hoda, ramezanpourb mohammad reza, pakdelan saeid, comparison of the effect of plyometric and resistance training on explosive power and speed in female taekwondo players, journal of basic and applied science research, 31s 20 paper id. Some examples include multiple vertical jumps while reaching an overhead object, squat jump. Log in to save your progress and obtain a certificate in alisons free health and fitness flexibility, calisthenics and plyometrics online course. An introduction to plyometrics by marc dagenais, m. To determine the effects of a sprintspecific plyometrics program on sprint performance, an 8week training study consisting of 15 training sessions was conducted. Studies show that plyometrics can improve your vertical, agility, sprint speed and endurance. Before attempting this, be sure that the machine has safety catches that will not allow the resistance platform to fly off the machine.
Yuri verkhoshansky a former soviet sports scientist and coach, in the late 1960s and early 1970s. This shows that the plyometric exercises themselves had a greater effect in the decrease in power output rather than the type of weight training. Plyometric exerciseexercises which encompass a rapid stretching of a muscle group that is. Using the science of kinesiology to improve your performance by. From depth jumps to the shock method some of verkhoshanskys articles were translated by dr. The purpose of this study is to examine the effects of a four week plyometric training on basketball players jumping ability and explosiveness.
Plyometrics practical guidelines for plyometric intensity table 1. Effects of plyometric and directional training on speed. Effect of selected plyometric exercises on explosive. Explosive plyometrics, dr michael yessis free download as pdf file. Download fulltext pdf current concepts of plyometric exercise article pdf available in international journal of sports physical therapy 106. A training guide for explosive speed and power pire, neal on. These are drills where involving repeated jumps and landing in the same place. When done properly, explosive plyometrics can also help you lose weight. Effects of a plyometrics intervention program on sprint. Plyometric training is a great way for athletes to build explosive power.
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