Using the science of kinesiology to improve your performance by. Log in to save your progress and obtain a certificate in alisons free health and fitness flexibility, calisthenics and plyometrics online course. Effects of a plyometrics intervention program on sprint. In order to compare the effects of three training programs squatting, plyometrics and squatting and plyometrics on the increase in the muscle strength of the upper legs and hips, measured by means of. The purpose of this study was to investigate the effects of loaded and unloaded plyometric training strategies on speed and power performance of elite young soccer players. The effect of 8 weeks of plyometric and resistance. This shows that the plyometric exercises themselves had a greater effect in the decrease in power output rather than the type of weight training. Physical preparation podcast with mike young this was an awesome podcast interview from mike robertson that delved extensively into the topic of plyometrics. Using plyometrics for basketball preseason conditioning. Resistance training, plyometric training, explosive strength, cardiovascular endurance body composition 1. Effect of progressive resistance training and plyometric. The main aim of this study was to determine the effects of a 10week plyometric training program on explosive strength, acceleration capacity and kicking speed in young elite soccer players. Plyometric exercises that utilize the ssc can be used as specific training for athletes involved in sports that require fast explosive movements 4, 18.
Why is plyometrics so misunderstood and misapplied. Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout, and dont overdo it. Jumping ability and explosive power are crucial to basketball players. Myer discusses how to increase an athletes overall performance by using plyometric exercises and the physical concepts upon which they are based. Now that you have a bit more knowledge on plyometrics and how they work, we are going to be showing some exercises and the safety considerations for them.
Yessis brought this information on plyometrics back to the us and in the following years was able to create even more ways of using this method to train and improve explosive power. Some examples include multiple vertical jumps while reaching an overhead object, squat jump. But how do you know if your jump training is effective and safe for your athletes. Explosive plyometrics, dr michael yessis in spp, the work is very specific to the sport. Scribd is the worlds largest social reading and publishing site. Upper extremity plyometrics have also been suggested as an integral part of terminal rehabilitation for overhead throwing athletes 4, 18.
From the shock method to plyometrics fred wilt popularised jump training used by eastern bloc coaches in the usa, pioneering the term plyometrics. Effects of a plyometrics intervention program on sprint performance edwin rimmer and gordon sleivert school of physical education, university of otago, po box 56, dunedin, new zealand. Studies show that plyometrics can improve your vertical, agility, sprint speed and endurance. According to the results, it can be concluded that both plyometric and resistance training exercises increase agility and explosive power and reduce sprint time in football players. The aim of this study is to examine the effectiveness of plyometric training on muscle strength for soccer players in a project school in kuala lumpur. The answer to the above question, why is plyometrics so misunderstood and misapplied. Michael yessis has 21 books on goodreads with 1153 ratings. Abstract to determine the effects of a sprintspeci. Sample constructs plyometric training is defined as training that improves the bodys ability to create force using the stretch reflex of muscle tissue. Plyometrics the shock method was created by yuri verkhoshansky in the late 1960s, early 1970s. This one is for the athletes and coaches out there.
If this is your first visit, be sure to check out the faq by clicking the link above. But there is quite a bit of bs tossed around to make plyometrics appear impressive and meaningful. It should match that height from which the heels do not touch the ground prior to take off during a dismount. So, heres a scientific plyometric training program. Explosive plyometrics gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. Explosive running, explosive plyometrics, kinesology of exercise. Plyometrics eric cressey high performance training.
Effects of plyometric training on explosive strength. They were easier to perform and the name plyometrics stayed with them. Books by michael yessis author of explosive running. Wilt was a member of the 1948 and 1952 ol mpic teams and famo s fo his legenda indoo milethe 1948 and 1952 olympic teams, and famous for his legendary indoor mile. Although this type of training has been around for over 40 years, it is only in the last decade that plyometrics has become a buzz word. Both strength work and plyometrics are typical training modalities that coaches use to enhance performance in field and court sports like soccer, basketball and football.
Explosive plyometrics can give you the speed and power you need for any sport. It is concluded that a sprintspecific plyometrics program can improve 40m sprint performance to the same extent as standard sprint training, possibly by shortening ground contact time. Explosive plyometrics, dr michael yessis free download as pdf file. Plyometrics are the modern method that allows individuals a greater power in development than it is possible by using strength training. For many of these coaches, success was delivered through the use of special training consisting of hops and jumps, called the.
Upon reading his initial material other authors soon wrote books in which plyometrics were described as jump exercises not as shock exercises. By nancy moniz october 25, 2012 november 26th, 2012 sport conditioning. Many high school and college coaches have selected plyometrics as the best training for increasing the vertical jump of their players. These are drills where involving repeated jumps and landing in the same place. Effects of plyometric training on endurance and explosive. The improvements in explosive strength can be transferred to acceleration capacity and kicking speed but players need time to transfer these. Sports training and technique alaysis, as well as commentary. Exercise categories for a number of plyometric drills jumps in place. But its application is still generally misunderstood.
Kids 60 yrs due to high stress on immature or weakened bones people who have not have a basic level of resistance training achieved due to muscle strength needed for plyometrics clients 220 pounds should avoid excess plyometricintensity or quantity plyometric training 9. Plyometric exercises and safety considerations monvida. Explosive plyometrics meets core strength conditioning. Explosive weight jumps do single to a triple with 30% of a one rep max or 10 15% of a one rep max with kettlebells or bulgarian bags for 10 20 reps, stop when fatigue sets in. Maximal isometric knee extensor strength improved 7% in our participants after a program in which only explosive, and no heavy resistance training exercises. Keep in mind that although explosive plyometrics uses jumps, not all jump exercises are plyometric. Explosive plyometrics, dr michael yessis weight training muscle.
Plyometrics can also increase your preparedness to respond with max. Build explosive power with this plyometrics workout. Plyometric, exercise, agility, explosive strength, speed. Special thanks to nick klugiewicz and his programming for this one.
Coaches and athletes have been searching for methods to help them jump higher, run faster and throw further. Explosive strength however refers to the ability to exert a maximal force in as short a time as possible as in accelerating, jumping, throwing etc. They also discuss how specially designed training programs can help the multidirectional athlete increase their. This is the definitive book on what are real explosive plyometrics. However, some have sequenced training in the reverse order and perform strength work. Michael yessiss most popular book is supertraining. This book gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible.
The general definition of the impact of plyometrics and aqua plyometrics on the lower extremities explosive strength in children aged 1115 original scientific paper. Explosive plyometrics, dr michael yessis free download pdf. Improve your fitness, and develop your flexibility, core strength, and muscular speed with exercises in stretching, calisthenics and plyometrics. Explosive plyometrics is a form of explosive training used to increase speed, quickness and power. The testing aspects include singleleg and twoleg vertical jump height, 40m dash, 10m dash, as well as the anaerobic power test.
Why your training program should include plyometrics and jumping. Athletes were randomly assigned to a control group cg, n 18, 12 men and an explosive strength training group tg, n 18, 10 men. Explosive medicine ball broad jump pass and plyometric. Plyometrics and im talking about real plyo drills like depth jumps, altitude landing and depth pushups are probably the most abused of all the training techniques used by strength coaches.
Specificity, delayed transmutation, and longterm progress i was reminded of this video during a conversation with our cspma pitching coordinator, christian wonders. More specifically, x amount of strength development must precede plyometrics, at least explosive plyometrics and not the common jump exercises that are often considered plyometric. Michael yessis plyometric training achieving explosive power in sports free download as pdf file. This is the first in a series of videos looking at troy green, a young quarterback from upstate new york, and his rebuilding after a. In part 1 of this 2 part series we will discuss why plyometric training is a great way to improve the. Website, michael yessis is a teacher, sports performance trainer, biomechanist, and author. Plyometric jump training is one of the most effective methods for developing speed and power in many sports. Michael yessis presents speed and strengthtraining methods for. Michael yessis presents speed and strengthtraining methods for athletes based on his years of research into soviet sport training. High performance strength and speed training with dr. Drop jump dj from 20 dj20 and 40 cm dj40, countermovement jump with arms. The main findings revealed that a 10week plyometric program may be an effective training stimulus to improve explosive strength compared to a more conventional physical training program. Shortterm high intensity plyometric training program improves.
Medicine ball broad jump pass is a great exercise to work on full hip extension and become a more explosive athlete. Traditionally, plyometric training is performed early in the workout, following the warmup, but before resistance training. According to stein 2008, there are five areas in which plyometric drills will help a basketball player. Verkhoshansky, introduced the shock method in the u. To determine the effects of a sprintspecific plyometrics program on sprint performance, an 8week training study consisting of 15 training sessions was conducted. While this is a good guideline for some of the higher intensity drills, simple jumps in place and hops over very low barriers can be used with most athletes as long as they have demonstrated the ability to land properly. Explosive plyometrics, dr michael yessis weight training. Kinematic analysis of four plyometric pushup variations. Plyometrics before, after or mixed in with strength work. Plyometrics can improve strength, coordination, and balance, while also increasing the number of calories you can burn in a workout. Plyometrics can improve a players strength, power, flexibility, skill proficiency and conditioning level. Pdf effects of plyometric training on explosive strength. Research of jumping ability and explosive power based on.
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