Vertical Jump Plyometrics » plyometric boxes http://www.verticaljumpplyometrics.com Tue, 21 Dec 2010 18:28:13 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 Plyometric Box Set 6″,12″,18″, 24″,30″,36″,42″ Red http://www.verticaljumpplyometrics.com/plyometric-boxes/plyometric-box-set-61218-24303642-red http://www.verticaljumpplyometrics.com/plyometric-boxes/plyometric-box-set-61218-24303642-red#comments Fri, 19 Nov 2010 03:43:48 +0000 admin http://www.verticaljumpplyometrics.com/plyometric-boxes/plyometric-box-set-61218-24303642-red

  • Heavy duty steel construction with fully welded frames and solid ribbed top to prevent skidding
  • red scratch-proof powder coating
  • contains one each of 6″, 12″, 18″, 24″, 30″,36″ and 42″ platforms
  • NO shipping to Alaska, Hawaii, and APO/FPO addresses or PO Boxes
  • This item takes 2-4 days to ship out.

Plyometric Box Set 6″,12″,18″, 24″,30″,36″,42″ Red

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]]> http://www.verticaljumpplyometrics.com/plyometric-boxes/plyometric-box-set-61218-24303642-red/feed 0 Plyometrics Exercises: Which Ones To Do And How To Do Them http://www.verticaljumpplyometrics.com/plyometric-boxes/plyometrics-exercises-which-ones-to-do-and-how-to-do-them http://www.verticaljumpplyometrics.com/plyometric-boxes/plyometrics-exercises-which-ones-to-do-and-how-to-do-them#comments Sun, 14 Nov 2010 03:44:40 +0000 admin http://www.verticaljumpplyometrics.com/plyometric-boxes/plyometrics-exercises-which-ones-to-do-and-how-to-do-them Plyometrics Exercises: Which Ones To Do And How To Do Them document.body.offsetHeight ? document.body.scrollHeight : document.body.offsetHeight + ‘px’)}*:first-child+html
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Home Page > Sports and Fitness > Plyometrics Exercises: Which Ones To Do And How To Do Them

Plyometrics Exercises: Which Ones To Do And How To Do Them

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Plyometrics Exercises: Which Ones To Do And How To Do Them

By: Jack Davis

About the Author

Check out plyometric exercises here for great information.

(ArticlesBase SC #2389095)

Article Source: http://www.articlesbase.com/ – Plyometrics Exercises: Which Ones To Do And How To Do Them





Plyometrics exercises are an important part in any training programme, especially a training programme designed to improve vertical jump height. They are high intensity training exercises designed to increase speed, strength and athletic power. The most common exercises include hops, jumps, and bounding movements. There are different exercises to do according to individual strength training levels.

Plyometrics exercises involve different muscle groups. It is advisable to start the exercises with the large muscle groups followed by the smaller muscle groups to avoid fatigue. There are upper body and lower body exercises of varying impact. Skipping is low intensity compared to drop jumping, which is high impact. Drop jumping is a typical exercise, which involves jumping off a box onto the ground and then jumping up again onto another box. So it is important to progress initially from low impact exercises to those requiring more advanced techniques.

As with all training exercises, but perhaps with plyometrics exercises even more so, it is essential to start with a warm up session and finish with a cooling down session. As these exercises are heavy impact ones, it is important to exercise safely to avoid injury.

Doing the exercises correctly is vital if you are serious in wanting to improve your vertical jump height. As the Jump Manual states 90% of people do the right exercises the wrong way. So it is very easy to improve your technique if you do them the right way.

A great comprehensive tool to help you with plyometrics exercises and techniques is the Jump Manual, which you can check out below.

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]]> http://www.verticaljumpplyometrics.com/plyometric-boxes/big-boys-going-hard/feed 0 Plyometric Box Set 6″,12″,18″, 24″ Red http://www.verticaljumpplyometrics.com/plyometric-boxes/plyometric-box-set-61218-24-red http://www.verticaljumpplyometrics.com/plyometric-boxes/plyometric-box-set-61218-24-red#comments Sat, 30 Oct 2010 03:58:54 +0000 admin http://www.verticaljumpplyometrics.com/plyometric-boxes/plyometric-box-set-61218-24-red

  • Heavy duty steel construction with fully welded frames and solid ribbed top to prevent skidding
  • Red scratch-proof powder coating
  • contains one each of 6″,12″, 18″, 24″ platforms
  • USPO oversize, NO shipping to Alaska, Hawaii, and APO/FPO addresses or PO Boxes

Product Description
6″ Platform has 6″ height, 11.5×11.5″ top, 12″ Platform has 12″ height, 13×13″ top 17×17″ base, 18″ platform 14.5×14.5″ top, 20×20″ base, 24″ platform has 16×16″ top, 22.8×22.8″ base…. More >>

Plyometric Box Set 6″,12″,18″, 24″ Red

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]]> http://www.verticaljumpplyometrics.com/plyometric-boxes/plyometric-box-set-61218-24-red/feed 0 Latest Plyometric Boxes Auctions http://www.verticaljumpplyometrics.com/plyometric-boxes/latest-plyometric-boxes-auctions-11 http://www.verticaljumpplyometrics.com/plyometric-boxes/latest-plyometric-boxes-auctions-11#comments Mon, 25 Oct 2010 03:47:04 +0000 admin http://www.verticaljumpplyometrics.com/plyometric-boxes/latest-plyometric-boxes-auctions-11 Hey, check out these auctions:

Cool, arent they?

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]]> http://www.verticaljumpplyometrics.com/plyometric-boxes/latest-plyometric-boxes-auctions-11/feed 0 Launch Sports Pro Soccer Academy: Day 3 http://www.verticaljumpplyometrics.com/plyometric-boxes/launch-sports-pro-soccer-academy-day-3 http://www.verticaljumpplyometrics.com/plyometric-boxes/launch-sports-pro-soccer-academy-day-3#comments Wed, 20 Oct 2010 03:42:34 +0000 admin http://www.verticaljumpplyometrics.com/plyometric-boxes/launch-sports-pro-soccer-academy-day-3
Day 3 got off to a murky start as rain was suddenly in the forecast. Many parents asked if we would cancel, but we are soccer players and soccer players arent afraid of the rain. So we pushed on through the dreary weather. Fortunately it was a very light and misty drizzle throughout the morning which is perfect soccer weather, especially for kids who love to play in the rain anyways. At 10am both stations of speed agility and quickness were moved off of the track on onto open field space. One station of speed and agility focused on explosiveness utilizing plyometric boxes, jump ropes, banana steps, and yellow agility ladders. The other speed station led by Kim Altman focused on change of direction without the ball, proper weight distribution, how to load the leg properly when changing direction, and exploding off of the directional change. Stations 1-3 focused on finishing off of a cross.

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]]> http://www.verticaljumpplyometrics.com/plyometric-boxes/launch-sports-pro-soccer-academy-day-3/feed 0 The beginnings of RIPPED, a killer *Plyometrics* Workout http://www.verticaljumpplyometrics.com/plyometric-boxes/the-beginnings-of-ripped-a-killer-plyometrics-workout http://www.verticaljumpplyometrics.com/plyometric-boxes/the-beginnings-of-ripped-a-killer-plyometrics-workout#comments Fri, 15 Oct 2010 03:40:43 +0000 admin http://www.verticaljumpplyometrics.com/plyometric-boxes/the-beginnings-of-ripped-a-killer-plyometrics-workout
www.rippedusa.com (ripped usa) (alex isaly) (Plyometric Boxes) (Truth About Plyometrics) (Plyometrics for Speed) (renaissance clubsport) (renaissance clubsport aliso viejo) (what body type are you) (ripped in 90 days) (ripped in 30 days) (ripped six pack abs) (body fat percentage ripped) (getting ripped abs) (get ripped 30 days) (get ripped 60 days) (get ripped in 90 days) (get ripped 10 days) (How to Get Ripped Abs) (rock hard abdominals) (plyometrics for speed) (plyometrics workout) Plyometrics – Wikipedia, the free encyclopedia Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the … en.wikipedia.org Plyometric Training… Programs & Exercises for Power Plyometric training is said to bridge the gap between speed and strength. But if you want to develop explosive power for your sport you must get this form … www.sport-fitness-advisor.com/plyometric.html Plyometrics… Sample Programs & Animated Drills Plyometrics bridges the gap between strength and speed. Use these sample routines and drills to improve your sport-specific power… www.sport-fitness-advisor.com/plyometrics.html Plyometric Exercises Using Plyometric Exercises to Build Speed … Plyometric jumping exercises can build power and speed if done properly. sportsmedicine.about.com/od/sampleworkouts/a/Plyometrics.htm Plyometrics FAQ After one too many questions I have decided to put together a plyometrics FAQ …

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]]> http://www.verticaljumpplyometrics.com/plyometric-boxes/the-beginnings-of-ripped-a-killer-plyometrics-workout/feed 0 Latest Plyometric Boxes Auctions http://www.verticaljumpplyometrics.com/plyometric-boxes/latest-plyometric-boxes-auctions-10 http://www.verticaljumpplyometrics.com/plyometric-boxes/latest-plyometric-boxes-auctions-10#comments Sun, 10 Oct 2010 03:40:12 +0000 admin http://www.verticaljumpplyometrics.com/plyometric-boxes/latest-plyometric-boxes-auctions-10 Hey, check out these auctions:
Plyo Boxes 12,18,24,30"R 4 PC Plyometric Platforms
US $269.99
End Date: Sunday Feb-05-2012 11:02:11 PST
Buy It Now for only: US $269.99
Buy it now | Add to watch list

Cool, arent they?

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]]> http://www.verticaljumpplyometrics.com/plyometric-boxes/latest-plyometric-boxes-auctions-10/feed 0 Mel Siff Talks About Novel Plyometrics http://www.verticaljumpplyometrics.com/plyometric-boxes/mel-siff-talks-about-novel-plyometrics http://www.verticaljumpplyometrics.com/plyometric-boxes/mel-siff-talks-about-novel-plyometrics#comments Tue, 05 Oct 2010 03:38:59 +0000 admin http://www.verticaljumpplyometrics.com/plyometric-boxes/mel-siff-talks-about-novel-plyometrics Here Mel Siff gives us some insight into some of ingenius work back in South Africa regarding Plyometrics (or powermetrics as he liked to call them) – this is from the group that he formed in 2000 which is still going strong – http://health.groups.yahoo.com/group/Supertraining/

Drop jumps and various standing drills are so widely used as a means of

plyometric training that we often seem to forget that they classically may be

done in many other ways, such as using the common children’s swing that we

all used to play upon in public parks. With the latter, you simply arrange a

swing near a wall so that you can swing to different heights and strike the

wall with your feet to provide the rebound. For those who have our

textbook, “Supertraining” (Siff & Verkhoshansky 1999), see p275 for diagrams

of this exercise.

In this way you do not have to buy a big supply of costly “plyo” boxes – all

that you need is some rope, wood and something to hang your swing from and

you have a very controllable plyometric training device. With a little

ingenuity, you can even arrange a wooden wall at hand height that will allow

you to shove off with the hands, as well. (”Supertraining” p275 for

diagrams.)

Of course, you can make these devices more sophisticated and technical so

that you can carry out accurate biomechanical measurements with them. For

those who have our textbook, “Supertraining”, page 219, you will see a

diagram of a special plyometric bench that my senior engineering students

constructed at the University of the Witwatersrand (South Africa) in 1992.

The same students also constructed various upper and lower body swings with

built in load cells or force plates to measure the forces exerted during

impact.

Quite recently I came across the following research article that carried out

much the same sort of work that my engineers had been doing. I think that

many of you will find the results interesting.

—————————————-

Fowler NE, Lees A & Reilly T Changes in stature following plyometric

drop-jump and pendulum exercises. Ergonomics 1997 Dec; 40(12):1279-86

The aim of this study was to compare the changes in stature following the

performance of plyometric exercises using drop-jumps and a pendulum swing.

Eight male participants aged 21.7 +/- 1.8 years with experience of plyometric

training gave their informed consent to act as subjects. Participants

undertook two exercise regimens and a 15-min standing test in a random order.

The exercises entailed the performance of 50 drop-jumps from a height of 0.28

m or 50 pendulum rebounds (off a wall).

Participants were instructed to perform maximal jumps or rebounds using a

‘bounce’ style. Measurements of stature were performed after a 20-min period

of standing (pre-exercise), 2-min after exercise (post-exercise) and after a

20-min standing recovery (recovery). Back pain and muscle soreness were

assessed using an analogue-visual scale, at each of the above times and also

24 hours and 36 hours after the test. Peak torque during isokinetic knee

extension at 1.04 rad per sec was measured immediately before and after the

exercise bouts, to assess the degree of muscular fatigue.

Ground/wall reaction force data were recorded using a Kistler force platform

mounted in the floor for drop-jumps and vertically on the rebound wall for

pendulum exercises. Drop-jumps resulted in the greatest change in stature

(-2.71 mm), compared to pendulum exercises (-1.77 mm) and standing (-0.39mm).

Both exercise regimens resulted in a significant decrease in stature when

compared to the standing condition. Drop-jumps resulted in significantly

greater peak impact forces (p

3.2 x body weight, pendulum = 2.6 x body weight).

The two exercise conditions both invoked a small degree of muscle soreness

but there were no significant differences between either. Both exercise

regimens resulted in a non-significant decrease in peak torque, indicating a

similar degree of muscular fatigue. Based on the lower in height and lower

peak forces, it can be concluded that pendulum exercises pose a lower injury

potential to the lower back than drop-jumps performed from a height of 28 cm.

————————————-

***What does this mean for the coach? Well, first of all, it stresses that

there is a very real place for use of the PLYOMETRIC SWING as a safe and

effective form of explosive training. Secondly, it shows that the

*potential* for injury is greater with drop jumps, because of the greater

impact forces exerted on the whole body.

However, it needs to be pointed out that the body can adapt to such stresses,

but this potential for injury is a good reason why any drop jumps should be

prescribed carefully and intelligently, especially among novices whose

musculoskeletal system has not adequately adapted to the impulsive loading.

Regarding the experiment, it should also be pointed out that, if 50

repetitions are to be done, then it is essential that they be done in limited

sets of a few repetitions at a time, not like some sort of endurance

exercise. In the USA many coaches tend to prescribe far too many plyometric

repetitions at a time. More is not necessarily better. In the case of

plyometrics, quality is definitely more important than quantity.

Mel Siff

Dr Mel Siff
Author of Supertraining & Facts and Fallacies of Fitness

http://www.melsiff.com

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