Do you want EXPLOSIVE SPEED & POWER????....Then you need Plyometrics

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Props Slaps
 06-27-2008, 05:15 AM         #1
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33 comments


Dat Nucca 
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Do you want EXPLOSIVE SPEED & POWER????....Then you need Plyometrics
 

 
Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Its where speed and power meet.


Upper Body Plyometric Drills
Medicine Ball Required



[pic - click to view]



Overhead Throws
1. Stand with one foot in front (staggered stance) with knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.

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[pic - click to view]



Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from
your partner or wall and repeat.

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[pic - click to view]



Over Back Toss
1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

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[pic - click to view]




Slams
1. Stand with feet parallel, shoulder-width apart and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

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[pic - click to view]



Explosive Start Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Pick medicine ball up to chest level.
3. Quickly explode up and press the ball straight out as far and fast as you can.
4. As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.

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[pic - click to view]



Single Arm Overhead Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine and lower body into a semi-squat position. Explode up extending the entire body and throwing the medicine ball up into the air.
3. The aim is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat.

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[pic - click to view]



Squat Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Hold medicine ball at chest level and squat down to a parallel position.
3. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump.
4. Catch ball on the bounce and repeat according to prescribed repetitions.

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[pic - click to view]



Plyometric Push-Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.

33 comments for "Do you want EXPLOSIVE SPEED & POWER????....Then you need Plyometrics"

 06-27-2008, 05:24 AM         #2
Dat Nucca  OP
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Lower Body Plyometric Exercises

(Low Intensity)


[pic - click to view]



Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready" position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

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[pic - click to view]



Jump to Box
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

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[pic - click to view]




Lateral Jump to Box
1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

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(Moderate Intensity)



[pic - click to view]



Split Squat Jumps
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

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[pic - click to view]



Tuck Jumps
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.

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[pic - click to view]



Lateral Box Push Offs
1. Stand to side of box and place the left foot on top of box.
2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with right foot on the box and left foot on the ground to the other side of the box.
4. Repeat from this side.

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[pic - click to view]



Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
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[pic - click to view]



Bounding with Rings
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left, with the right foot.
3. Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

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[pic - click to view]




Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Rest and repeat. Remember to keep ground contact time between bounds to a minimum.Hurdle Jumps

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[pic - click to view]




Lateral Hurdle Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.
 06-27-2008, 05:26 AM         #3
Dat Nucca  OP
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Source:
 06-27-2008, 07:57 AM         #4
theonlyfake  OP
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props. we need more stuff like this....
 9 years ago '08        #5
Dat Nucka|m 
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Propz..

I been talking about plyometrics since i been on here, n*ggas needa listen
 9 years ago '04        #6
..:Fame:.. 11 heat pts11
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Major props . i like the lil animations that go with it . Thainks
 9 years ago '05        #7
rawchester 14 heat pts14
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Plyometrics without a doubt give the most bang for you buck but you have to be careful. With lower body plyos you should be able to squat a minimum of 1.5x your body weight or the exercises may do more damage then good. When done properly though plyometrics are probably the best form of explosive strength training.
 9 years ago '04        #8
Lucifer|M 13 heat pts13
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I'll pin this.
 9 years ago '04        #9
Thepeoplerunnin 
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What bout them plyo shoes........
 07-01-2008, 09:24 PM         #10
mikito2k2  OP
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Plyometrics rock. I was in the best shape of my life when these were a part of my workout at least 3 days a week.
 9 years ago '04        #11
1nonly 15 heat pts15
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props. good info
 9 years ago '06        #12
L.or.D 
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Looks ill and effective.
 07-22-2008, 05:19 PM         #13
Big Hommie 85  OP
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Wrong Dat Nucca


Last edited by Big Hommie 85; 07-28-2008 at 10:08 AM..
 07-26-2008, 04:12 AM         #14
ArtVandelay  OP
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nice.


thanks mane

one
 9 years ago '04        #15
123456 1 heat pts
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my question about plyometrics is how can i combine it with my lifting routines? my guess is lift 3 times a week and do these on my days off of lifting?
 08-11-2008, 03:54 AM         #16
*jackie_chiles*  OP
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good sh*t.
 08-14-2008, 07:00 PM         #17
chitownfonz  OP
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good sh*t. i'm bookmarking this and getting me a medicine ball asap.
 08-14-2008, 07:01 PM         #18
chitownfonz  OP
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 123456 said:
my question about plyometrics is how can i combine it with my lifting routines? my guess is lift 3 times a week and do these on my days off of lifting?
you could always alternate weeks. that's what i think i'll do. i think that helps too because you and your body aren't getting used to the same routine.
 9 years ago '08        #19
givitup4bk 
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Real Good Shyt!!! Me N ma little man gonna include this into our routine. The animations make it like "Plyometrics for Dummies"(myself included).

Peace N Luv!!!
 11-24-2008, 09:39 PM         #20
GHOST246  OP
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Propz great for football
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