![]() The book is available in bookstores everywhere, as well as online at the NSCA Store. With exercises, drills, assessments, analysis, and programming, this book will elevate power and performance in all sports. With Developing Power, the National Strength and Conditioning Association (NSCA) has created the definitive resource for developing athletic power. For most athletes, two or three plyometric exercises at any one time is sufficient for attaining movement mastery and obtaining considerable benefit. Getting the most out of a program requires mastering the movements of the exercises themselves. It is not necessary to perform myriad plyometric exercises. On the contrary, low frequency (2-3 sessions per week) and low volume (3-6 sets of 2-5 repetitions) are most appropriate. However, this does not mean that more is better. Plyometric exercises are extremely effective. The strength and conditioning coach must therefore carefully consider the use and purpose of plyometric training and target a specific physical quality (e.g., accentuated eccentrics, ballistic exercises, maximal strength training, recovery and regeneration) based on the athlete’s needs and other training considerations. Adding a few sets of countermovement jumps (CMJs) will only add to an already large load of the same jump. For example, elite volleyball players may perform countermovement-style jumps (block jumps, jump sets, and spike jumps) 1,000 to 4,000 times per week simply through practice and matches. ![]() However, plyometric exercises should be used to develop the SSC ability that is relevant to a sport-specific movement. Plyometric exercises should develop an attribute required for sport, such as power or strength, and should not necessarily mimic a sport movement. Hence, the rate at which the feet contact the ground is greater than normal, or accentuated. For example, high-velocity tuck jumps are an overloaded eccentric movement because the athlete rapidly extends the legs downward from a tuck position to jump explosively again. In training settings, this can be magnified even further with accentuated eccentric SSC activities such as depth jumps. In SSC-based movements, the eccentric force, reflex stimuli, and elastic contribution are greater than normal because of the eccentric (stretch) load. Include this type of training in a program to develop lower body power, particularly for sports that require this rapid transition (e.g., jumping, cutting, running). Plyometric training emphasizes a rapid transition from eccentric (net muscle lengthening) to concentric (net muscle shortening) movement (termed the SSC). All text and images provided by Human Kinetics. Because many plyometric exercises involve jumping or other body impacting movements, be sure to wear shoes that provide good cushioning.The following is an exclusive excerpt from the book Developing Power, published by Human Kinetics. You don’t need any special equipment or training to build more muscle power or endurance. REPS TIME REPS TRX Superman TRX Atomic Push-Up Tuck Jumps BOSU Forward Burpee with Squat Hop-Up Onto BOSU Set 4 Set 3 Set 4 Set 5 Set 6 Set 5 Set 6 Set. Gradually build strength and speed to avoid injury – you don’t want to trip.Ī great benefit of plyometrics is the efficient production of muscle strength it provides. ![]() – You remember this one! Get a sturdy rope and jump as high and as fast as you can. – Run in place but with your knees high (moving toward your chest) as if you are attempting to jump over a bar. ![]() Keep arms extended straight in front of your body. – Jump high and move while moving your heels toward your bottom (imagine sitting on your knees in mid-air). – Roll your body forward to a standing position – (be sure to keep abs tuck in, imagine drawing your naval up and into your spine) – Lie on your back with both knees bent and both feet planted firmly on the floor – Upon landing, squat and immediately jump up again. – Just before your bottom might actually touch the chair jump as high as you can. – Squat as if you are about to seat your bottom on a chair. They also strengthen muscles and burn calories and fat. Plyometric exercises improve stability and bone density. Good examples of plyometric exercises include hopping, The idea is that your muscles will be more powerful because of the tension stored during the short phase of the stretch. In the strength shortening cycle the muscle is first engaged in a lengthening or eccentric phase then in a concentric or shortening phase. Quite popular in the 1980’s and 1990’s among athletes concerned with running faster and jumping higher, plyometrics is enjoying new relevance for athletes and amateurs of all types.įormerly known as jump training Plyometrics lead the muscles through what is called a stretch shortening cycle. The primary benefit of plyometric training is the speed with which it leads to increased muscle strength. Loosely defined it means measured increases. Fred Wilt, US Olympic long distance runner and track and field coach came up with the term plyometrics.
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