Plyometrics For Explosive Leg Power
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Why Plyometrics?
Why are plyometrics so good for explosive leg power? What are plyometrics? How do they work?
Plyometrics are often a poorly understood method of training - and many of the people that do use them are not getting as much out of their training as they could.
What i'm hoping to do here is give some background info on plyometrics and how they can be incorporated in to your training program to give you that explosive edge.
Plyometrics are often a poorly understood method of training - and many of the people that do use them are not getting as much out of their training as they could.
What i'm hoping to do here is give some background info on plyometrics and how they can be incorporated in to your training program to give you that explosive edge.
What are plyometrics?
No better training method for developing explosive strength
Plyometrics training has been around for years but has been limited mainly to elite athletes who used this training method to improve the explosive ability of their legs and upper body.
The goal of plyometric training is to improve the elastic ability of both muscle and tendon, which leads to improvements in explosiveness.
CLICK HERE NOW for good site that reviews the best plyometric training programs available.
The goal of plyometric training is to improve the elastic ability of both muscle and tendon, which leads to improvements in explosiveness.
CLICK HERE NOW for good site that reviews the best plyometric training programs available.
Plyometric Training For Leg Explosiveness
While plyometric training is also used for the upper body, the legs are where the real action is. By using plyometric training you are able to improve jumping ability, acceleration/deceleration, agility as well as decreasing the chances of injury resulting from explosive movements.
When designing a plyometric program for leg explosiveness there are a number of variables that need to be included.
Intensity - will depend on the level of experience with plyometric training. It is recommended that you gradually build up the intensity over time as you become more experienced. Plyometric training is very stressful on the legs and care should be taken not to go too hard too early
Frequency - recovery time is essential after plyometric training. 2 session per week would be the most recommended for the majority of people.
Volume - this is usually measured by the number of foot contacts with the ground e.g 10 depth jumps. Volume level will depend on previous training.
Progression - as with all other forms of training, the variables need to be adjusted regularly to ensure that the body is continually being worked harder so that gains are made.
When designing a plyometric program for leg explosiveness there are a number of variables that need to be included.
Intensity - will depend on the level of experience with plyometric training. It is recommended that you gradually build up the intensity over time as you become more experienced. Plyometric training is very stressful on the legs and care should be taken not to go too hard too early
Frequency - recovery time is essential after plyometric training. 2 session per week would be the most recommended for the majority of people.
Volume - this is usually measured by the number of foot contacts with the ground e.g 10 depth jumps. Volume level will depend on previous training.
Progression - as with all other forms of training, the variables need to be adjusted regularly to ensure that the body is continually being worked harder so that gains are made.
Plyometric Exercises For Leg Explosiveness
Some exercises for beginners
The following are some simple plyometric exercises for explosive leg power. Eeach of these requires a counter movement to begin with. For a jump this would be the instant before you jump where you bend your knees slightly so you can produce the explosive power required.
Standing Long Jump - from a semi-crouch position begin with a countermovement, then attempt to jump as far as you can horizontally with assistance from a double arm swing.
Double Leg Vertical Jump - from an upright position begin with a countermovement and then attempt to jump as high as you can using arms for assistance. Works best if you are reaching for a target.
Jump To Box - using the same type of jump as above, you are attempting a double leg jump onto an object such as a box or a bench. The height of the object will depend upon experience and current leaping ability
Standing Long Jump - from a semi-crouch position begin with a countermovement, then attempt to jump as far as you can horizontally with assistance from a double arm swing.
Double Leg Vertical Jump - from an upright position begin with a countermovement and then attempt to jump as high as you can using arms for assistance. Works best if you are reaching for a target.
Jump To Box - using the same type of jump as above, you are attempting a double leg jump onto an object such as a box or a bench. The height of the object will depend upon experience and current leaping ability
Designing Your Program
Plyometrics should be used carefully as there is potential to cause yourself injury. Ir is advisable when designing your plyometric program for explosive leg power that you use a professional.
A personal trainer with plyometric training experience can give you the guidance you need to get started.
If you'd like more info about plyometrics visit Fitness News & Reviews. You'll find a few more articles as well as a good review of some of the best plyometrics programs available
Good luck with the training.
CC
A personal trainer with plyometric training experience can give you the guidance you need to get started.
If you'd like more info about plyometrics visit Fitness News & Reviews. You'll find a few more articles as well as a good review of some of the best plyometrics programs available
Good luck with the training.
CC
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