Michael Yessis Plyometric Training Achieving Explosive Power in Sports – Free download as PDF File .pdf), Text File .txt) or read online for free. Download Explosive Plyometrics, Dr Michael Yessis. Keywords: Plyometric, Exercise, Agility, Explosive strength, Speed. 1. Introduction .  Yessis Michael (). Explosive Plyometrics.
|Published (Last):||17 December 2012|
|PDF File Size:||4.50 Mb|
|ePub File Size:||7.91 Mb|
|Price:||Free* [*Free Regsitration Required]|
An example is long-distance running in which the runners execute repeat actions of 20 to 30 consecutive jumps and other cyclic-type activities such as leaping for multiple repetitions. When the ball is moving horizontally rather than downward, gravity is not a major force with which you must contend. If your shoes do not slide easily, do the exercise in your socks. However the weight that you are using should not allow the barbell to travel very high -usually about four to 6 inches.
In such cases, do additional strength 58 training for eccentric and isometric strength, or lower the height from which you step off. Bend the legs slightly, swing the arms down and around and leap up as high as possible with full extension of the legs.
Deep Squat Jumps Figure 2. With there being so many exercises this means you are less likely to get burned out and have a wide range of exercises to choose from.
Buy the selected items together This item: Explosive Arm Training Chapter 4: Because the arms are relatively weaker than the legs, the use of additional resistance – to yexsis weight – is not always needed when doing plyometric arm exercises. Of the ten exercises, the single-leg cone hops, box jumps, tuck jumps, and two-legged vertical jumps produced the highest EMG values, alluding to greater motor recruitment.
Same as above, only the push-off is directed backwards. As soon as you land, cushion the landing slightly but withstand most of the sideward and downward forces and then push back to the opposite side. The toes should be pointed downward on every jump and the legs should be straight on take-off. Instead of leaning and striding forward to initiate weight shift, a non-slippable belt as in the Active Cords set is placed around the hips so that you must first drive the hips forward against the resistance of the tubing and then rotate the hips.
This is an plyomtrics exercise and is not recommended for beginning or intermediate level athletes.
Explosive Plyometrics, Dr Michael Yessis
Very effective is to participate in a different sport that you do yeasis, so you can still experience the physical work, but also get enjoyment and satisfaction from the playing to help you relax.
They guarantee that you will increase your explosive power and sport fitness, to become a better performing athlete. Since its introduction in the early s, two forms of plyometrics have evolved.
If you have difficulty holding the handstand explosvie, do the exercise with the feet against a wall, or have someone hold the legs so that you remain in a vertical position. At this time the eccentric contraction plyoometrics not as strong as needed and you may not be able to control the weight either on the down or up phases. ComiXology Thousands of Digital Comics.
However, because the action ends so quickly in a typical exercise you will hardly notice these changes. Do not made the jumps very wide. In addition, it is plyomettics to develop strength in a manner that duplicates as closely as possible, what you must do Breathing When Doing Plyometrics How pljometrics breathe plays an important role in regard to getting maximum results from plyometric exercises.
Jump Out of Squat with a Chest Pass 4. Side facing throws Purpose: To develop a quicker wrist break which is needed in many throws and hits, especially in the golf and baseball swings and lacrosse pass. Keep the hips level during the push so that the action is isolated to the rear hip joint.
Weight shift is important to get the body in motion to create momentum and to then have the forces generated transferred to the midsection when the hips undergo rotation. It explpsive increases muscular strength and endurance, also increases metabolic rate which increases weight loss and heart rate.
Concentrate mainly on bringing the forearm up prior to flicking the wrist at the end. After the resistance platform has moved away from the feet and begins to slide back towards your feet, catch the resistance platform with slightly bent legs to cushion the force but mainly to withstand the force involved and then quickly push the resistance platform back up and away. Hip and Side Stretch Side Bend with shifting of the hips 4.
To do the exercise it is important that you inhale and hold the breath as you lower the barbell and execute the explosive change and acceleration plyomegrics from the bottom position.
We need your help to maintenance this website. You see an immediate improvement from doing such specialized exercises.
Explosive Mid-Section Training Chapter yrssis If the chest comes close to the floor, work on developing greater eccentric arm and chest strength. Lower the forearm to the rear while maintaining the right angle in the elbow joint until the forearm is approximately 45 degrees to the vertical. It is also a very effective way of increasing the speed and explosive force generated by any major body part action, whether it is the legs, midsection or arms. This plyonetrics not a plyometric exercise although it is a precursor to doing the true plyometric version.
Although there is some variability, depth jumps are executed in series 10 times from a lower height and 10 times from slightly higher height.
Explosive Plyometrics, Dr Michael Yessis – Free Download PDF
This is a great exercise for sports that require quick repetitive actions. Same as push-up jumps. The resistance on the cords sxplosive not be too light as it can injure the elbows when performed as quickly as possible.