Plyometric Training

Plyometrics is a type of exercise training designed to produce fast, powerful movements. It will help you run fast jump higher and improve your overall conditioning. I show here some of the ones that I like to do. For these exercises I typically do 3 sets of 10 – 15 resting 1-2 min between sets to make sure I have enough energy to produce explosive power.

Exercises in order of appearance :
Distance jumps – Starting about 3 feet behind the first hurdle, I take a easy hop over followed by an explosive leap forward to clear the second hurdle that is farther out.

Depth jump to distance jump – starting from a set heigh, I step of and as soon as I land I explode forward trying to clear the hurdle.

Plyometric push up – Setting height to your fitness level, I perform a close grip push up and explode with my hands and feet to land on the platform to then perform a wide grip push up then dropping back to starting.

Hurdle jumps – Setting height to your fitness level, I jump over one hurdler and right away when I land I explode up to clear the second, and again for the third. You can set as many hurdles as you like. Make sure to give enough room to land and swing the arms.

Jump to squat – Setting the height to your fitness level, I perform a semi squat with my feet close together then explode up to the platforms to perform a squat. Once I land back on the ground I go right into a squat then jump back up in one smooth motion.

This type of exercise can be very taxing on the body, so make sure to go at your own pace and keep working hard! Get plenty of rest and nutrition to recover. To stay up to date with me you can follow me on my facebook page and twitter. Don't forget to like and subscribe! Thanks everyone!

Facebook page : http://www.facebook.com/pages/Francis-Dumali-Fitness/258597470834991

Twitter : http://twitter.com/#!/FDumali

Leave a Reply

Your email address will not be published. Required fields are marked *