PLYOMETRICSBy: Shannon O’Shea and Heather Bell

Plyometrics

type of exercise training designed to: produce fast, powerful movements, and improve the functions of the

nervous system,

Purpose:

improving performance in sports

to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities

Technique:

Free of injury!! Keep back straight and aligned Landing on your heels /toes

whichever the exercise is specific to Making sure joints are properly

warmed up Reduce ground time by landing

softly

Spotting:

Standing on the side of the individual with your hand behind their back or on the side of body of the movement being sure not to disturb performance, execution, and return.

Holding box and/or bosu ball so no movement occurs with equipment

Major Muscles Involved:

Hip Extension Flexion

Knee Extension Ankle Plantar Flexion Shoulder Flexion Scapula & Clavicle Protraction Elevation Upward Rotation Static Spine (Thoracic, Lumbar)

Extension

Plyometric Exercises

Tuck Jumps/Knee Highs 1. Stand with feet

shoulder-width apart, knees slightly bent, with arms at sides.2. Jump up bringing knees up to chest.3. Land on balls of feet and repeat immediately.

Plyometric Exercise:

Squat Jump/Box 1. Regular Squat

position, go down and on the way jump up jump as high as you can putting hip, knee, and ankle in full extension

Zig Zag Jumps/Hops: 1.Keeping knees

together making a zig zag or side to side motion down a line, upstairs, or through cones

Some other Plyometric Ideas: Upper:

Push-up latter drills Burpees (with or

without a medicine ball)

Walking/jump push-ups

Mountain climbers

Lower: Knee highs Jump Lunges Single leg squat Single leg vertical

jumps Sumo twist jumps

Typical Technique Errors

Must perform in well-conditioned athletes : physical strength, flexibility, and proprioception (balance and agility)

Rebounding off box instead of landing on top

Not keeping back straight and shoulders up