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Archive for “muscle power” Tag

Why Implement Plyometrics into Your Training Programs: Part 2

Why You Should be Implementing Plyometrics: Part 2

athletics-659241_640In part 1 of “Why Implement Plyometrics into Your Training Programs” it was important to note that plyometrics could be a great tool to use in your programming to help athletes achieve success.

In this blog, there are 3 more reasons that implementing plyometrics can take your programs and athletes’ game to the next level.

3 More Reasons to Implement Plyometrics

Reason #4: Easily Transferable

Plyometric movements mimic sports or game movements. A squat jump can mimic a number of things, a basketball player getting a rebound or a football player jumping to catch a pass.

There are many examples of plyometric exercises that can transfer to the field, court, etc. The greatest thing about that is it creates “buy in” from parents and athletes alike. They can see, feel and apply plyometrics.

Reason #5: Gives You Room to Be Creative

jump-2594_640To keep athletes interested, coaches occasionally need to get creative in their programming. This not only holds interest, but it really is the best thing for the athletes.

To add energy and excitement use plyometrics.

Pro Example: I may have my athlete perform a regular bench press for a number of reps, and the athlete would immediately move to performing a medicine ball chest press for a certain amount of time (generally 25-30 seconds).

Reason #6: Endurance

Endurance is another little perk of plyometric exercises.

Have athletes do as many burpees as they can in 30 seconds. This finisher will definitely put their endurance to a test.

Pro Tip: Be sure that athletes are proficient in burpees before this challenge. If they cannot complete a great burpee, they need to start their first.

Summary

It is important to note that when developing the complete athlete, plyometrics are very important and can be utilized in many ways. Simple plyometric exercises should be mastered before more complex plyometric exercises are introduced.

Jumping rope, jumping jacks, single leg jumps, skipping, etc. are great ways to introduce plyometrics. Now get out there and have some fun!


About the Author: DeCoreus Leavell

DL-HeadshotDeCoreus Leavell

– IYCA High School Strength and Conditioning Specialist Certified
– Assistant Coach at Christian County High School
– In the span of 3 years coached 3 state champions and 15 state placers at the middle and high school level


Check Out 4 Amazing Plyometric Exercises … for FREE!

In Coach Wil Fleming’s short 4-video series, he outlines how plyo exercises improve a variety of movement patterns that increase strength, speed, power and much more.

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Why Implement Plyometrics into Your Training Programs: Part 1

Why You Should be Implementing Plyometrics: Part 1

men-82140_640Before we get into why you should be implementing plyometrics into your training programs, let’s first define plyometrics.

The Merriam-Webster dictionary defines plyometrics as an exercise involving repeated, rapid stretching and contracting of muscles (by jumping and rebounding) to increase muscle power.

Pro Tip: Plyometric exercises are a great tool to use to put power behind the muscle.

Plyometrics can be used with many athletes or non-athletes at varying levels. However, as a wrestling coach, it’s a tool I use to help and even simulate explosive drive through their opponents while on the mat.

In Part 1 of this blog, you will receive 3 reasons why you should be implementing plyometrics in your training programs and Free Access to the Top 4 Plyo Exercises.

3 Reasons to Implement Plyometrics

Reason #1: Putting the Power Behind Muscles

One of the main reasons to implement plyometric exercises into a training program is to give athletes the power they need to throw faster, jump higher, or hit the ball harder and farther.

For example, plyometric exercises give wrestlers the power they need to drive through their double leg take downs, a basketball athlete the powerful vertical for a rebound, a swimmer the ability to “push” off the block and the list goes on.

Pro Tip: Application of power is a key component in successful athletes. What’s the point if your athlete is lifting a ton of weight and they can’t apply it?

Reason #2: Progressions

Plyometrics can be a great tool for progressions. Do you have an athlete or athletes who have mastered a certain exercise, or have reached a glass ceiling with a certain exercise, but you’re not sure how you can progress those athletes?

Give plyometrics a try! A good example is a basic body weight squat progressing into squat jumps. Great push-ups need a challenge? Challenge them with plyometric push-ups (one of my personal favorites).

Pro Tip: Progressions are very important in developing an athlete’s long-term capabilities. Be sure that athletes are proficient in all mechanics before moving them on to more complex moves and adding plyometrics.

Reason #3: Performance Development

Through regular and adequate use of plyometric exercises your athletes will be able to jump higher or farther (depending on their reasoning for jumping), run faster and longer (plyometrics has been shown to improve distance runner’s conditioning), throw harder, and at the end of the day develop the necessary tools to reach their goals!

There are many reasons to add plyometrics to your training, and in my next blog, I will expose 3 more. For now, it is important to remember that plyometrics are a tool, and should be used within your existing long-term athlete development programming.


About the Author: DeCoreus Leavell

DL-HeadshotDeCoreus Leavell
 
– IYCA High School Strength and Conditioning Specialist Certified
– Assistant Coach at Christian County High School
– In the span of 3 years coached 3 state champions and 15 state placers at the middle and high school level
 


Top 4 Plyo Exercises

Every successful athlete needs the ability to exert a maximal amount of force in the shortest possible time interval (i.e. power). In Coach Wil Fleming’s short 4-video series, he outlines how plyo exercises improve a variety of movement patterns that increase strength, speed, power and much more.
 
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