Kilar Squat with a 90 degree turn 3. Thus, adjust the weight according to your capabilities for best results. The jumps should be executed for plometrics, but not so far that they slow you down in the takeoff. Do not land with the toes pointed so that you land on the ball of the foot close to the toe area. Plyometrics The specified minimum strength requirement varies depending on where the information is sourced and the intensity of the plyometrics being performed.
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Plyometrics What Is Plyometrics? Plyometrics, a method for developing greater speed and explosive power, is now very popular in the athletic and fitness fields.
More specifically: The forced stretch creates great tension in the muscle and tendon. The greater the load during the forced stretching and the quicker the load is applied, the greater is the energy accumulated. Energy for the reverse action is given back when the muscle and especially the tendon, undergo shortening to enable the action to occur.
Jumps are used most frequently in plyometric training. The most significant aspect of plyometrics is how quickly the action is executed, usually in 0. History: Plyometrics was created by Dr. Yuri Verkhoshansky a former Soviet sports scientist and coach, in the late s and early s. He called his method the shock method which more accurately described what happens in a true plyometric action. Meanwhile in the United States Fred Wilt, a track coach, observed the Russians executing these exercises and labeled it plyometrics.
In the s Dr. Michael Yessis, who did some work with Dr. Verkhoshansky, introduced the shock method in the U. Upon reading his initial material other authors soon wrote books in which plyometrics were described as jump exercises not as shock exercises. They were easier to perform and the name plyometrics stayed with them.
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Table of Contents: Chapter 1: General vs. Specialized Conditioning Chapter 2: Active vs. This way, gains in general strengh can be most effectively transfered into sport speed and power: athletes will jump higher, run faster and change directions quicker. The concept of general and specialized training is no secret, for example it was core part of the East German Training Program and has been studied and applied extensively by the soviets who were convinced of the effectiveness of these exercises.
Method[ edit ] In the depth jump, the athlete experiences a shock on landing in which the hip, knee, and ankle extensor muscles undergo a powerful eccentric contraction. For the muscles to respond explosively, the eccentric contraction is then quickly switched to the isometric when the downward movement stops and then the concentric contraction, in a minimum amount of time. In the eccentric contraction, the muscles are involuntarily lengthened, while in the concentric contraction, the muscles are shortened after being tensed. Most of the stretching and shortening takes place in the tendons that attach to the muscles involved rather than in the muscles. The height used by most athletes is usually quite low in the early stages of training. The key is how high the athlete jumps in relation to the height of the takeoff platform.
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