What is plyometrics? This is a sports technique, implying the use of the so-called shock method. In simple terms, plyometrics are jump training. This technique allows you to increase muscle endurance and significantly improve athletic performance. By the way, the name itself in translation from Greek means “multiplication”, “growth”.
Why do you need it?
To understand why plyometrics are needed, it is necessary to get a little insight into the essence of muscle work. In general, maximum muscle strength develops with quick and eccentric contractions. It is at such moments that the muscle fibers are strained and receive a maximum of oxygen and nutrients. And in order to achieve maximum results, it is necessary to make reductions in the shortest possible period of time.
This technique is used by professional athletes. Often it is used in boxing and other sports. Plyometrics are practiced by some fitness trainers. In general, if you want to improve the results and muscle work, as well as increase stamina, then begin to train! By the way, workouts are suitable for both men and women.
Advantages and disadvantages
Each technique has its advantages and disadvantages, and plyometrics are no exception. First, we list the advantages:
- Such training significantly improves coordination, as well as increases the reaction rate. Appears dexterity, confidence in the movements.
- Increases muscle endurance, which allows to achieve excellent sporting results.
- Muscles become prominent, and the body becomes attractive.
- This technique will help reduce weight, especially if you follow the principles of proper nutrition. So, for one workout you can burn about 500-600 calories.
- Plyometrics implies stress on the joints, so regular exercise will help improve the functioning of the musculoskeletal system.
- Classes have a positive effect on the work of the whole organism, especially the cardiovascular and respiratory systems.
- Plyometrics are high-intensity workouts that involve large loads. So for beginners, this technique will not work.
- There are risks. If you do the exercises incorrectly, you can get a serious injury.
- There are contraindications.
- It is not as simple as it seems at first glance.
How to train?
Features of the training will depend on the goals and desired results. It is best to contact a trainer and develop an individual training program.
Some important rules:
- The duration of a workout should not exceed 45 minutes, otherwise you injure muscle fibers.
- Should be engaged once or twice a week. With more frequent training the muscles will not have time to recover.
- After each exercise, a break should follow. It is usually 1-2 minutes.
- For each exercise should not take more than 40-60 seconds. At the same time, the duration should be increased gradually. First, master the technique of execution, then increase the number of repetitions, but systematically.
- Each workout should begin with a warm-up (give it about 10 minutes), allowing you to warm up and prepare the muscles, and end with a five-minute hitch that will enhance the effect of exercise and help the muscles to bounce back to normal.
- Practice in comfortable clothes and shoes. Wear steady sneakers on thick soles that will provide full cushioning.
- If you are just starting to train, then do not even think about burdens. You can connect them only after 1.5 months of regular classes.
- To increase the effectiveness of training, perform several exercise cycles (5-10 exercises each). In this case, do not take breaks between the ligaments. But after the completed cycle, by all means let us rest.
- Begin training with simple exercises, then move on to more difficult ones.
- You can alternate plyometric training with strength or cardio.
- For legs, jumping from a place will be effective (both in length and in height).
- Do jumps on the support from the front, for example, on a gymnastic bench. You can also jump on the side support or jump over it.
- You can perform a variety of jumps while running.
- You can also make jumps from a height. It is very important to be careful and land properly. Be sure to bend the legs at the knees and try to land on the front of the foot, otherwise you will break the heels or injure the joints.
- Try jumping on one foot.
- Effective jumps on the sides of a triangle, a square.
- If you want to work out the muscles of the upper body, the most effective will be push-ups with jumps. You can connect claps.
- To work out the muscles of the hands, you can perform sharp blows with lunges.
Exercise properly and regularly to see results!
What is plyometrics and why is it needed?
Plyometrics training consists of jumping exercises. Many will be surprised, but this technique was developed not anywhere in the Ocean, but in our own USSR. The shock method of training was developed at the beginning of the 70s for training the Soviet national team. It was found that to improve the performance of an athlete it is necessary to develop the ability to make a great effort instantly. This exercise was chosen to jump into the depth, because when jumping contact with the ground lasts 0.2 seconds, while when running, this figure is 0.1 seconds. The main exercise chosen is a jump into the depth from a height of up to 70 cm with instant jump up. Movement is performed in a maximum of 0.2 seconds, and it is thanks to the speed of performance that the desired result is achieved.
The muscle is stimulated at once by three opposite states, the super-fast change of which gives the desired effect.
When falling from a height, the human body gains kinetic energy; at the time of landing, the muscles of the legs and thighs perform an eccentric contraction, in other words, they are lengthened to prevent a fall. The eccentric state is instantly replaced by an isometric, i.e., lack of movement, which is immediately replaced by an elongation, called a concentric state, that is, at this moment the athlete jumps up. Plyometric jumps differ from ordinary ones in that ordinary ones have a longer contact with the ground. With an explosive jump, the muscles of an athlete perform opposite movements extremely quickly. Making a jump into the depths, you should not squat deeply when landing, on the contrary, you should “jump out” as quickly as possible, then the explosive force will be trained. If you squat deeply, thereby “dragging out” all other processes, the very ability of a person to jump will be trained. Plyometric training proved to be effective for Soviet athletes, so that they became widespread over time. However, as is often the case, the beautiful name and the wide distribution, invented in the Union methodology, it was given by the Americans.
Plyometrics in fitness
Since plyometric movements are now popular not only among professional athletes, but also among fitness enthusiasts, consider another example that helps us understand the essence of the technique. Let's take a look at the popular direction of fitness - step aerobics, during the classes of which you have to jump a lot of times to a special platform.
First, the girl stands on the floor, then with a sharp movement she pushes off the surface, and naskakivaet on the platform. There is a shortening of the muscles, in other words, concentric contraction. The one-second fraction is on the platform itself, is an isometric contraction, i.e., lack of movement.
When jumping from step to floor, muscle stretching occurs, officially called eccentric contraction.
At first glance, the exercise seems clear and simple, but since it is necessary to perform it extremely quickly, observing the correct technique, it is rather difficult for an unprepared person to perform it.
In fact, there are different opinions on whether plyometrics are effective for losing weight. But do not forget that it was not invented as an effective method of rapid weight loss, but to help achieve excellent athletic performance.
Pros and cons of plyometric exercises
Of course, as with any technique, plyometrics have both advantages and disadvantages.
The advantages include:
- Improved coordination and speed of reaction, which is necessary for a professional athlete
- Muscles become more powerful, stronger and stronger.
- Muscles acquire attractive relief, which attracted the attention of fitness enthusiasts to plyometrics.
- Subject to the observance of proper nutrition and an active lifestyle, exercises performed using this method help to lose weight. And all this is due to the fact that during an hour of training you can burn more than 500 calories.
- It assumes a large load on the joints, so regular exercises improve the work of the musculoskeletal system. However, this is not a plus for everyone.
- Plyometrics is at the same time strength and cardio training, therefore it allows simultaneously destroying the excess, carefully stored by our body, and toning the muscle tissues
- This technique helps to develop muscle strength, improves performance. Therefore, the athlete's performance improves: he is able to run faster, carry out a long-distance shot, strikes harder, naturally, an athlete can jump higher. Therefore, plyometrics is popular for fighters, hockey players, as well as in light and weightlifting
- For training, no special equipment is required, for a basic workout, you can do only with a sports mat. The exceptions are workouts with weighting, which can be used at will by experienced fitness enthusiasts.
- Plyometric leg exercises are especially effective.
- Due to the increased load on the joints, plyometrics cannot be dealt with in many categories of citizens: the elderly, overweight, people, and so have problems with the health of the connective tissue
- Any plyometric squats, jumps, push-ups, pull-ups are extremely intense exercises, the load on the body is very strong. Therefore, this technique is not intended for beginners in fitness or sports.
- Improper exercise can cause injury.
How is the training
Plyometric training consists mainly of jumping: squats with jumping, burpy for wrestlers, squats with jumping, jumping with a skipping rope, step aerobics. Other exercises are also used: push ups with clapping hands, sprinting, pulling with claps.
Plyometrics implies several blocks of exercises, in each block one exercise is performed many times, for experienced athletes one block includes up to 25-30 executions of one exercise. Exercises in one unit should be carried out with almost no pauses.
In order for training to produce results, it is necessary to follow a number of rules. Exercise should be performed as quickly as possible, often because of this damage is done to the technique. It is difficult for a beginner to learn at the same time how to do quality exercises and fast Therefore, you should first master the technique of execution at a slow pace. And then you can start fast trainings, gradually increasing the time spent on the exercise.
Rest between the circles is the most important part of plyometrics. If it is long, the result of the training can hardly be achieved. If there is no rest between the circles, this is a direct path to poor health and injuries. The optimal interval between each lap is for beginners: from one and a half seconds to two and a half minutes, for experienced ones - from a minute to one and a half.
Rest between the exercises for beginners should be at least 13 seconds and not more than 26 seconds. Experienced athletes should rest between exercises for 5 to 13 seconds.
A beginner should do one exercise several times over a period of 25 to 30 seconds, an advanced user from 30 to 54 seconds.
A beginner should not engage in a total of longer from 15 to 26 minutes, an experienced person from 21 to 35 minutes. In either case, the time of the “clean” workout is mentioned, without taking into account the warm-up and hitch, which in no case can be ignored. Proper warm-up and hitch are the most important part of the plyometric load.
A beginner should do from 2 to 4 laps per workout, advanced - from 4 to 7.
What should be the interval of plyometric training? You can not force the body to work at the limit of opportunities, it will not bring benefits.
Plyometrics - exercises for weight loss should be alternated with trips to the gym or other workouts. So the result will appear much faster.
As with the use of other types of training, the load must be increased gradually. Do not overestimate your strength, and start small, gently increasing the load. It is possible to increase the duration of a circle no earlier than in a week and a half of regular classes.
Effective plyometric exercises
It is necessary to make a strong jump upwards and land smoothly on our feet on a support that can be played by a low stool, step or step platform. After landing, the knees can not be unbend, you need to look straight ahead. When jumping, you cannot help yourself with your hands, you cannot throw them up, but you need to keep your elbows bent in front of you. After fixing on the support, you need to go down to the floor in the usual manner. Then again, without pauses, we return to the starting position - half-seated. This is a simple and effective exercise.
A well-known plyometric exercise, which many do without even thinking about what type of training it is, is push-ups with claps. To perform the exercise you need to take the starting position - the bar. Then you need to bend your elbows and lower the body to the floor, without touching the surface. In order to then with a sharp movement, as if pushing themselves with their hands upward so that they would come off the surface. When you have already learned the correct technique for doing the exercise, you can complicate it by lifting your hands from the floor, clapping your hands, and then returning them back to their original position. Performing push-ups with claps, be sure to bend your arms at elbows when landing, the only way to avoid injury. In general, when performing all the exercises from plyometrics, strictly follow the technique, because the load on the joints is very large.
• The development of muscle endurance,
• Increase strength
• High calorie burning up to 600 per workout (depending on the level of load and exercise intensity),
• Creation of muscle relief,
• Muscle mass building (look at the sprinter runners, they have arms, legs, shoulders, like real jocks, all due to the fact that fast muscle fibers are involved in the work),
• Cardiovascular training,
• Strengthen the ligaments and tendons, it improves the interaction of muscles,
• Improved muscle response and coordination of movements.
» All movements are performed on a moderately hard surface, no mats or spring materials, but asphalt and wood are also not good, grass, sand, and rubber floor are better suited.
» Having completed the jump, do not land on the heel either on the outside or inside of the foot. In the first case, there is a strong blow to the knee joints and in the lumbar region, in the second you can get a sprain or dislocation. Land strictly on the center of the forefoot. Also Do not try to land on straight legs or arms, bend them immediately when in contact with the surface.
» There should not be any knock-off objects nearby, and on the floor there is nothing superfluous, everyone can stumble and slip.
» At the beginning of training, do as much as you can with the perfect technique, it is better to do 10 repetitions correctly than 20 as you like. The muscle should be a little sore and be tired after a workout, if you feel a sharp pain while performing the exercise, stop exercising. Most likely - violated the technique of exercise, poorly warmed the muscles or overworked the body.
Contraindications to plyometrics
Whatever one may say, but plyometrics carries a serious load on the body and in spite of all the advantages, there are diseases for which it is not advisable to engage in:
→ Diseases of the cardiac system,
→ High blood pressure,
→ Acute stage of infectious diseases,
→ Joint disease (arthritis and arthrosis),
→ Spinal diseases,
Meals when doing plyometrics
It all depends on your goals, if you want to reduce weight, reduce the consumption of fatty foods (sausages, pastries, mayonnaise), focus on vegetables, fruits, foods high in protein or protein with amino acids, it would be nice to take nutritional supplements to increase Strength - creatine and muscle endurance - glutamine.
If the task is to build muscle mass, add carbohydrates (potatoes, various cereals, bran, pasta) to the above products. Do not forget to drink plenty of pure water without gas, at least 30 mg. on 1 kg. веса, газировка быстро уходит из организма и не оказывает нужного эффекта.
Итак, мы выяснили общее понятие и пользу плиометрики, теперь самый раз перейти к основным нюансам и главным правилам плиометрики .
10 главных преимуществ плиометрики
Итак, в чем же заключаются главные преимущества плиометрики и стоит ли включать плиометрические нагрузки в свой фитнес-план?
1. Плиометрика – это идеальное средство для похудения. Плиометрические упражнения очень интенсивные, они требуют много энергии и активизируют практически все группы мышц, поэтому сжигают много калорий in one session and promote rapid weight loss.
2. Plio workouts combine power and cardio load, allowing you to simultaneously burn fat and tone up the muscles of the whole body.
3. Plyometrics will help develop explosive muscle strength and speed abilities, as well as improve performance. Thanks to this, you can qualitatively improve your core sports performance: you will run faster, strike strongerto throw fartherjump above. Especially useful is plyometrics in team sports (football, volleyball, tennis), in martial arts, sprint, in light and weightlifting.
4. Despite the fact that local weight loss in a certain part of the body is impossible, it is plyometric training that is considered the most effective way to burn fat. in the lower body. A large number of jumps increases blood circulation and promotes more intense fat burning in the legs.
5. For pleno-training does not require additional inventory. You can do plyometrics at home, on the street, on the sports field, in a regular “rocking chair” or in a full-fledged fitness room. You only need your own body weight. In the future, you can use weighting and step platform for jumping, but for most plio exercises inventory is not needed.
6. Plyometric exercises increase strength and elasticity. tendons (connective tissue between muscles and bones), which reduces the likelihood of their rupture during other strength and cardio workouts.
7. Plyometrics can be attributed to aerobic exercise, but with minimal negative effects on the muscles. Classes based on explosive interval exercises are practically do not destroy muscle tissue unlike classic cardio workouts in one pace.
8. Plyometric workouts are for those who want enhance anabolic effect . If you feel that muscle growth has slowed down, and the usual weight training does not bring results, then include in your program plio workout 2 times a week. By themselves, explosive loads have little effect on muscle growth, but they help to overcome the stagnation caused by the adaptation of the body.
9. Plyometric exercises are one of the best ways to develop. coordination and endurance.
10. A sedentary lifestyle and lack of exercise provoke a low level of metabolism, reduced body energy and atrophy of fast muscle fibers. For the normal functioning of the body and achieve results in fitness you need to wake up “Fast” muscle fibers and promote metabolism. And this is where plyometric exercises come to the rescue.
Cons and contraindications plyometric training
Like any intense load, plyometrics has a number of drawbacks and contraindications. This fitness area is suitable for healthy people who tolerate aerobic exercise. What are the cons of plyometric training:
1. Plio-exercises give a load on joints. A particularly heavy load is obtained. knee and ankle joint which will not secure 100% even the correct technique and wearing a special bandage.
2. Jumps increase the heart rate, so with improperly selected loads, plyometrics can adversely affect the work of the heart.
3. Plyometric training not suitable for beginners.
4. There are risk of injury due to a failed landing or even a crash.
5. Because of the exercise in a high rhythm, the technique often suffers, which means that efficiency decreases and the risk of injury increases.
6. Plio-exercises give a serious load. on the spine.
Plyometric training is contraindicated if you have:
- diseases of the cardiovascular and respiratory systems
- diseases of the musculoskeletal system,
- joint problems
- a lot of extra weight
- lack of training experience
- high susceptibility to limb injuries,
- disturbing pain in the knees or ankle after physical exertion.
Of course, any exercise can be adapted to your capabilities. But the meaning of plyometrics is doing exercises. at explosive speed and with full power otherwise its meaning is simply lost. Therefore, if health does not allow, it is better to choose another type of load.
Plyometric exercises with visual gifs
We offer you a selection of the most popular plyometric exercises without inventorythat will help you build effective quality training. All plyometric exercises are conditionally divided. 3 difficulty groups . As you understand, the separation is rather conditional, since the complexity of the exercises is largely determined individually.
Plyometric exercises of low complexity
1. Jumping with arms and legs (Jumping Jack)
2. Jumping with breeding legs in the bar (Plank Jack)
3. Running with lifting knees (High Knees)
5. Skier (Ski Jump)
6. Horizontal Running (Mountain Climbers)
Plyometric exercises of medium difficulty
7. Jumping in lunge (Lunge Jump)
8. Jumping in the bar (Plank Tuck In Out)
9. Jumping 180 degrees (180 ° Jump)
10. Kicks forward (Front Kick)
11. Running in the table position (Crab Kicks)
12. Squat Jump
Advanced Plyometric Exercises
13. High jumps (Tuck Jump)
14. Push ups with clap
16. X-jumps (X-jump)
17. Kicks to the buttocks in the bar (Donkey Kicks)
Gif-pictures in the article are used from the video 44 Best Plyometric Exercises (Veva Youtube-channel)
Plyometric Training Tips
Before proceeding to the compilation of plyometric workout programs from the proposed exercises, we turn your attention to recommendationswhich must be followed for maximum effectiveness from plyometrics.
1. Training should always begin with warm up (7-10 minutes) and end a hitch (5-7 minutes). Never start practicing without warming up, it can lead to injuries.
2. The duration of plyometric training should be no more than 60 minutes, including warm-up and hitch. If you are just starting plyometrics, then limit your workout to 15-20 minutes, gradually increasing the duration of the lesson.
3. Plio workouts are performed at a fast pace, but you must perform the exercises thoughtfully, with complete concentration and with the observance of the exercise technique, in order not to get injured. The correct form is always more important than the number of repetitions!
4. As a rule, plyometric workouts are based on circuit training system and based on the repetition of exercises in several approaches. Perform each exercise for 20-45 seconds, rest between exercises for 10-30 seconds. In each round there should be 4-8 repetitions, rest between the circles is 1,5-2 minutes. You can find complete training programs below.
5. If you are working on the development of explosive muscle strength, then conduct plyometric training 3 times a week. If you just want to improve the shape, tighten the body and enhance the anabolic effect, then it is enough to do plyometrics 2 times a week, combining it with strength training. Rest between the plio workouts should be at least 48 hours .
6. For plyometric exercises, you should already have at least minimum training experience. If you haven’t been doing fitness for a long time, it’s best to start losing weight with regular walking on a treadmill or walking at home through videos.
7. At first, try to do plyometric workouts only with your own body weight without using additional equipment (weights, benches and boxes). If necessary, it is better to start using them no earlier than in a month of regular classes. By the way, the use of medbola in plyometric training is very popular.
8. When performing plyometric workouts important not amplitude doing exercises as well speed execution. For example, when performing a squat with a jump (Squat jump) it is important not to sit as deep as possible, but to jump out as quickly as possible.
9. Do not take plyometric exercises on shock absorbing (not solid) surface.
10. With regular plyometric workouts, it is better to use braces for knees and ankles . This will help reduce the impact on the joints, although it will not protect 100%.
11. It is advisable not to eat 1.5-2 hours before the start hopping program, otherwise it can provoke indigestion.
12. Always do plyometric workouts. in sneakers with non-slip soles.
13. Plyometric exercises will be equally effective for both men and women.
Circular interval plyometric training
Circular interval training can be based on any principle, we just give an example of one of the most frequent options. For example, take 4-8 plyometric exercises. Training will consist of several recurring laps. The circle includes these 4-8 exercises, which are performed one at a time with short breaks between exercises. Circles are repeated as many times as necessary.
An example of a circular interval training (option for beginners)
Each circle consists of 6 exercises that are performed in a certain sequence:
- Jumping jack
- Mountain climbers
- Plank jack
- Ski jump
- High knees
Exercises are performed sequentially one after the other: we work 30 seconds, we rest for 15 seconds and proceed to the next exercise. One round respectively includes 6 exercises and lasts about 4.5 minutes. Repeat the training in 3-4 laps, rest between the circles - 2 minutes.
An example of a circular interval training (option for the average level)
A similar principle for the average level of training, only a selection of exercises will be as follows:
- Lunge jump
- Plank jack
- Front kick
- Plank Tuck In .Out
- Squat jump
- Crab kicks
Exercises are performed sequentially one after the other: we work 30 seconds, we rest for 15 seconds and proceed to the next exercise. One round respectively includes 6 exercises and lasts about 4.5 minutes. Repeat the workout in 5-6 circles, rest between the circles - 2 minutes.
Plyometric training with pair of exercises
Another option for interval plyometric training is as follows. We choose two exercises and alternate with each other for 3-4 repetitions with a little rest between sets. In the next round two other exercises are taken and alternate again. Thus, the specified number of laps is performed.
Example of training (option for the initial-average level)
We take 8 exercises, we will break them in pairs:
- Circle 1: Jumping Jack - Crab Kicks
- Lap 2: Skater - Plank Tuck In Out
- Circle 3: Ski Jump - Mountain Climbers
- Circle 4: Plank Jack - Squat Jump
Each circle includes 2 exercises. For example, take the first lap. Perform in the following sequence: 20 seconds Jumping Jack -> 20 seconds rest -> 20 seconds Lunge Jump -> 20 seconds rest. And so 4 cycles. That is, in the first round you will complete 4 approaches for JumpingJack and 4 approaches for Lunge jump. In the next round a similar principle, only the exercises change. Rest between the circles - 2 minutes.
Total duration of training:
25 minutes. If necessary, exercise time or rest time can be reduced / increased.
Workout example (option for intermediate advanced level)
By the similar principle we build training for more skilled engaged. We already take 10 exercises and divide them into 5 pairs:
- 1 lap: High Knees - Burpee
- Circle 2: Lunge Jump - Donkey Kicks
- Circle 3: Push-up with Clap - 180 ° Jump
- Lap 4: X-jump - Mountain Climbers
- Lap 5: Tuck Jump - Front Kick
The principle of performance is the same: 20 seconds High Knees -> 20 seconds rest -> 20 seconds Burpee -> 20 seconds rest. And so we repeat 4 cycles. That is, in the first round you complete 4 sets HighKnes and 4 approaches for Burpee. Rest between the circles - 2 minutes.
Total duration of training:
35 minutes. If necessary, exercise time or rest time can be reduced / increased.
As you understand it only examples Plyometric training, you can adjust the plan to fit your capabilities, namely:
- change the selection of exercises
- change exercise time,
- change the rest time between exercises and between circles,
- change the number of reps and laps.
Summarize. Plyometric training - one of the most effective types of fitness for weight loss and weight loss . In addition, plio-exercises can help move stagnation in the set of muscle mass and enhance the anabolic effect. However, plyometrics are suitable for people with no health problems who are ready for intense loads.
What is plyometrics? This is an exercise-oriented training with the weight of your body. Its peculiarity is that you must do the exercises at an explosive pace. This mode of muscle is called plyometric. The essence of this regime is that your muscles contract and stretch very quickly. Much faster than working with a barbell in classic bodybuilding.
Plyometric exercises are designed primarily for the development of the explosive power of your body. It can be useful for football players, hockey players and boxers. We will talk about this later. And also to this training method, people who want to lose weight or have a relief muscular body resort. For each of the goals there will be different training programs. Now let's look at some popular plyometric exercises:
- plyometric pushups
- plyometric squats
- plyometric jumps
For the development of explosive power and speed, you must perform various push ups with cotton. Novice level - push-ups with a detachment of hands from the floor. Must be performed at least 20 times. After that, you can go to a more difficult level.
Next, go push ups with claps in front of you. With each workout, try to increase the pace of the exercise. This will help you move on to more advanced push up options. After about a month of training, you will learn how to do push-ups with claps over your head, and after another 2 months, with claps behind your back.
If you are able to do push-ups with claps behind your back, this means that you have a fairly good level of physical fitness. And soon you will need to master pushups with two or more claps.
Plyometric squats have a fairly simple technique. All you have to do is jump low, from the squat position to the parallel. It is not necessary to jump too high, otherwise it will not be squats, but jumps. This exercise is available to people with any level of physical fitness.
The main purpose of such jumps is height. That is, the level of your professionalism in this exercise depends on how high you are able to jump. Jump on the platform. If you are at home, it may be a chair. And if you decide to work out in the gym, then there are platforms of different heights.
It is necessary to jump out of the position of a deep squat in order to push off from the floor surface as much as possible. Having jumped onto the platform, one should also crouch, and then jump back to the starting position.
Exercise berpie develops not only the muscles of the legs, but also the shoulder girdle. The starting position is the same as with ordinary pushups. First you need to tighten your knees to your chest, then jump out and return to the starting position.
It is necessary to perform such exercises. as fast as possible. You must constantly feel a burning sensation in the muscles, because this is an indication that you are doing everything right. These were the main plyometric exercises that athletes perform in their workouts. In addition to them, there are many other exercises. We will consider them a little later when we talk about special training programs for certain sports.
Plyometrics: hockey and football
As you know, in hockey and football, the key indicators are the strength and speed of the leg muscles. Most of the technical issues in these sports are at the expense of strength and speed of the legs. A good plyometric training program for hockey players and footballers:
- plyometric squats - 2 sets of 20 times,
- jumping out of a deep squat - 2 sets of 20 times,
- Berpie - 2 sets of 20 times,
- running at a fast pace.
Very often at hockey and football training can be seen as athletes running in the stands of the stadium. Running up and down, as well as jumping between rows, perfectly develop the explosive power of the legs.
To develop speed in football and hockey you need to practice shuttle run. Its feature is that at the moment when your speed is maximum, you need to stop abruptly and start running in the opposite direction. It perfectly develops your reaction, and the ability to dramatically change the direction of movement, which is so important in hockey and football.
In hockey and football, there are often situations when it is necessary to play hard with a body. Therefore, it is necessary to develop the explosive power of the upper body. Perfect for this purpose push ups and pull-ups with claps.
Plyometrics in boxing
In boxing, and in any martial art, the athlete should be well developed the following indicators:
- impact force,
- impact speed
- the ability to quickly change body position to dodge or strike.
As you might guess, the fighters need to develop the explosive power of the whole body. On how to develop the explosive power of the legs, we talked above. And now we will offer you very effective exercises. for developing speed in martial arts:
- punches with dumbbells or in a rubber band. Это упражнение помогает по максимуму развить скорость удара, ведь гантели и жгут будут сильно сопротивляться вам, когда вы попытаетесь нанести удар,
- выбрасывание штанги вперёд works well on the explosive power of the shoulder girdle and triceps, the most important muscles for delivering a good bounce,
- blows with a sledgehammer on the tire increase the strength and mobility of the muscles of the back and shoulder girdle. The main thing is that the sledgehammer is not too heavy, because of this you can get injured,
- heavy tossing. In the halls of the fight and boxing there are special heavy balls. If you toss them up, or toss your training partner, over time, learn to quickly and easily throw your hand forward. And it is very important for the staging of a strike.
In addition to the explosive power, the fighters also need to increase the overall endurance of the body. For this it is necessary to make jogs 3-5 kilometers long twice a week.
How to pump up using plyometrics
Such exercises can also help you pump up. If you are pretty thin and want to acquire some muscle, then start doing plyometric exercises. However, they can be harmful to an untrained person. So that you do not get any harm from such training, start with ordinary pull-ups and push-ups, and after 2 weeks go to plyometrics.
To develop legs, do plyometric squats and high jumps. If you are a beginner athlete, this will be quite enough for you. And for the development of the upper body, the following set of exercises will suit you:
- pull-ups with claps - 3 sets at the maximum,
- push-ups with claps - 3 sets for a maximum of times.
It is necessary to carry out a complex for legs and for an upper body twice a week.
Working with plyometric exercises can transform your body. The main thing is to choose the right exercises for your goal, and then the result will not take long to wait.
Plyometric exercises. Training program and technique.
Why do you have to love plyometric exercises? ... yes, because you can do them almost anywhere, even without special equipment.
For example, here are some exercises you can easily master within your own “closet”: 1) jumping on two legs to the side, back, forward and up, 2) fast jumping on the sides of the square, 3) jumping on one foot to the sides, up back and forth, 4) squatting on one leg, 5) push ups with clapping hands, 6) squatting with jumping, 7) sprinting from a sitting position and many others.
As for the various devices, training with them truly turns into a game. So, let's analyze the plyometric program with exercises that will suit almost everyone, without exception.
Exercise number 1. Jumping on a pole.
Approach the low (below the level of the knees) horizontal bench and stand across it. Lower yourself into a half-squad, look ahead and concentrate in your mind. Without changing the angle in the knees, jump upwards with a jerk of the muscles of the whole body. Jump in this position on the bench. Hold there for a second, fix your balance, and go down to the floor with the usual step. Without a pause, get down in the half-seat again and do one more repetition.
Try to keep your back straight and your arms at the seams or in front of you.
Exercise number 2. Frog.
We can say that this is a lightweight version of the exercise "jump to the support." The starting position is half-seated, the position of the hands is in front of you. Powerfully push off the floor with the explosive force of the whole musculature. Perform a long "flight" forward (like a frog). During the flight you need to have time to straighten your legs and land again in the half-squat position.
Start all over again, without a pause.
Exercise number 3. Jumping with changing legs.
This exercise (improved version of lunges) is one of the best exercises for the buttocks. In addition, it involves all the muscular groups of the legs (quadriceps, biceps of the hips) and is aimed at the formation of elastic buttocks.
Starting position - lunge position. The angle at the knee of the working (front) leg should be no more 90 degrees The knee of the second (back) leg should practically touch the floor, but not fall on it. The movement begins with the fact that you, by the concerted effort of all the muscle groups of the leg, jump upward. In the middle of the trajectory you have to do “castling”, i.e. front leg should go back, and back - forward. All this is done quickly, in a jump, and even in the air. Then you will land on the foot of the front foot and return to the lunge position again.
Start all over again after a second pause.
Exercise number 4. “Burpy with the ball”.
The final exercise can serve as an emphasis squat with jumping out. Starting position - push-ups from the floor, hands are on a special fitness ball. The movement begins with pulling the knees up to the chest (and the hands do not come off the ball). After that, straighten up and immediately jump up, holding the ball in your hands. Jump high and throw the ball at the same time. Return to the starting position.
The whole complex consists of 3 laps 15-20 repetitions in each exercise.
Well, actually, the whole practical part. As I said, there are a large number of plyometric exercises, just replace one with another, and the training will play in a new way.
On this all, let's summarize.
Today we met a new “exotic” type of physical activity - plyometrics, aimed at the complex development of the whole body. This type of exercise gives very good performance in the growth of both muscle mass and the development of strength and endurance of the athlete. Therefore, you can safely take it into service and combine with strength training.
Well, somehow, all the best and sports success, friends!
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