This will be my tenth post on the blog that mentions plyometrics. Every time I post about plyos, I wonder if it’s the right thing to do. I feel a bit uncomfortable. Are people going to follow my advice or just be encouraged to do plyometrics with reckless abandon? This argument in my head sounds eerily familiar.
Five arguments that apply equally well to a plyometric program and the teenage sex talk
1. Doing it can be a beautiful thing that can take you to new and glorious heights. But if you do it before you’re [read more…]
First things first: do NOT blindly copy this workout! Please read Plyometrics: Three Mistakes that Increase Your Risk of Injury before starting any plyo program. This workout is presented for informational purposes only.
Before doing a plyometric workout, I do a thorough dynamic warmup. Prancing, galloping, pogos are excellent pre-plyo warm up exercises.
I might also do some footwork drills as a transition between the warmup and the workout.
Here is a footwork drill that I like a lot:
Especially with a tall cone, it is [read more…]
Before doing a plyometric workout, do a thorough dynamic warmup. I also do prancing, galloping, pogos as excellent pre-plyo warm up exercises.
1. Squat Jumps
Multiple jumps with the aim of max height and minimal ground contact time.
2 sets 5 reps
2. Jumping for height off one foot.
Though it’s not entirely necessary, I love using the vert tester for this exercise. It ensures I’m jumping as high as possible. Also, motor skills are learned best when the focus of attention is on an external factor rather than on [read more…]
Mistake number 1: Skipping the prerequisites
Plyometric training shouldn’t be done in isolation, but as part of a complete training program that includes strength training. You don’t need to be able to squat a certain amount, but you do need to have a basic level of strength. Athletes will be better prepared by focusing on functional single leg strength rather than overemphasizing thier maximum squat strength.
Also, before doing medium and high intensity plyometrics, the athlete must have proper landing mechanics. If the knees cave inward when landing, more strength is needed.
Any athlete can begin with low intensity [read more…]