Saw this guide ion another site would like to share it with you, i am not taking credit for any of this information but it definitely is very useful for those who want to increase speed, strength, and vertical.
Hey everybody,
I have been on these forums for a short while now, and there is a recurring theme I see constantly popping up, People asking for idea's on how to ;
-improve vertical jump,
-decrease their 40yd dash times
-increase power,
-increase explosiveness And the general answer is for them to start a "Plyometrics" workout schedule, or at least add some plyometrics into their current workout schedule. Which is an excellent idea, but it is generally left at that, they dont go into depth explaining about the exercises or the mechanics behind each.
Iv'e decided to try and explain to you what plyometrics are, what they do, and then set out a simple to understand and easy to follow list of Plyometrics exercises that you can do at home with almost ZERO equipment.
So what are plyometrics? Definition I understand Plyometrics as : Plyometrics (also known as "plyos") 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 sports.
What Do plyometrics actually do for you?To better understand how plyometrics can improve your physical performance in a certain sport, it is only proper to examine its mechanics. One important aspect in this type of training is knowledge about muscle power.
Muscle power is revealed by the length of time it takes to convert strength to speed. Your ability to quickly translate strength to speed makes it possible for you to perform athletic movements that are beyond what untrained strength will permit.
Take for example an athlete who has strong legs and a weaker sportsperson who had undergone plyometric training. The strong athlete can do the free-weight squat for a longer duration, compared to the weak one. However, the plyometrically-trained athlete has a bigger advantage when it comes to standing long jumps and vertical leaps because he had been trained to produce force at a faster rate.
Cliff- a) Increases power output of your muscles
Increases Speed at which your muscles can contract and therefore explosive power
Safety PrecautionsAge - low-intensity and low-volume only for athletes under the age of 13.
Surface - some degree of softness is needed. Gymnastics mats are ideal, grass is suitable. Hard surfaces such as concrete should never be used.
Bodyweight - athletes who are over 240 pounds (109 kg) should be very careful and low-intensity plyometric exercises should be selected.
Technique - most importantly, a participant must be instructed on proper technique before commencing any plyometric exercise. They should be well rested and free of injury in any of the limbs to be exercised.
Plyometrics are not inherently dangerous, but the highly focused, intense movements used in repetition increase the potential level of stress on joints and musculo-tendonous units. Therefore safety precautions are a strong prerequisite to this particular method of exercise. Low-intensity variations of plyometrics are frequently utilized in various stages of injury rehabilitation, indicating that the application of proper technique and appropriate safety precautions can make plyometrics safe and effective for most populations.
Next I am going to give you a List of exercises that you can do at home, with no equipment, That will help you ;
- Increase vertical jump,
-Decrease 40yd dash times
-Increase power,
-Increase explosiveness See below ~ 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.
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.