Plyometrics free beginner program for athletes Please like and share this with people you know who might benefit from it, if people enjoy it and gain some benefit from it I will do a few more. Take the time to screen shot the exercises and time you do them for, as some are done for time and others for reps. If you see something like e.g Standing long jump week 3 to 4, 5 x 2 means 5 reps and 2 sets do these before moving on to the next exercise. Before starting the program please read the instructions, first of all you should know Plyometric training should never be done to fatigue all the movements should be done well with good form and power. If you feel any of these are been jeopardised.. STOP take a minute rest and then start again. Quick run through all the exercises 1 Ankle hops - Feet shoulder apart and very little movement from anything else bar ankle flexion. 2, Tuck jumps - Very anaerobic choice of exercise, feet shoulder weight apart with a quick sharp tuck of the knees up into the chest, I recommend small hops in-between reps to start. 3, Squat jumps- try use that stretch shortening effect, keep knees out if your knees cave stop and bring it back to where you can jump to a height suitable. There will more than likely be a weakness in your glute meds here and will need to be improved. Mail me if that happens and I will do a video on to strengthen them 4, Standing long jumps- Same as the squat jumps keep knees out and feet shoulder weight apart and stretch out with your jump and try landing softly. 5, 180 degree jumps- I recommend small jumps in-between the turns, keep feet shoulder wide and change your directions, its amazing the amount of athletes that only turn the one way, We are not in Zoolander so change your direction. 6, Split Jumps- Start in a split stance and you jump there is a quick switch of the legs and again land shoulder weight to avoid tight roping which will cause unbalance. 7, Single Leg Jumps, Basic in choice but will burn the lower legs good. Small hops with small knee bends. 8, Box Jumps- A fantastic exercise and a favourite of mine, Feet shoulder weight and use your arms to power you up onto the box and two feet landing at the same time steer away from hopping with a dominate leg. ALWAYS STEP DOWN, I wont go into why just trust me 9, Med Ball Catapult- Another very good exercise, Keep your head up, chest out, strong in your back and forcefully explode up while reaching above your head with the ball. 10, Reverse Lunges- A great low impact exercise for the lower limbs, keep your feet shoulder weight apart and upper body vertical. 11, Weighted Squats – Try and hit the bottom of the squat, crease of the hip below the knee it can be done under control on the way down and fast up to really use that concentric contraction for speed. Again keep an eye on your knees they should NOT come in under no circumstances especially women to avoid creating a bad Q Angle. 12, Single Leg Squats – Avoid leaning forward try and stay upright and also try avoid any hip collapse, keep your knee in line with your toes and use a support if needed e.g a band or something solid. 13, Med ball sit up- Pick a spot ahead and keep your eyes on it avoid and violet neck moving fix your eyes on a spot and keep the neck neutral. I tried to keep it as short as I can and if you are involved in any sports requiring speed, movement, acceleration, turning speed, jumping power this will be perfect for you. Use it as a part of your workout 2 -3 times a week with a days rest in between and reap the benefits from it Enjoy
Posted on: Thu, 07 Aug 2014 14:27:57 +0000
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