By Donald A. Chu, Gregory Myer
Energy and power—which give you the skill to maneuver quick with nice force—are absolute prerequisites for today’s athletes. Elite avid gamers, coaches, and running shoes depend on plyometrics to enhance quickness, pace, leaping skill, footwork, physique regulate, stability, and performance. With this authoritative consultant on plyometrics, you could, too.
In Plyometrics, Donald Chu and Gregory Myer current in basic terms the simplest science-based and confirmed drills, workouts, and courses to make sure optimum functionality effects for each athlete at any point in any game. You’ll additionally locate the newest study, software, and suggestions for the prevention, screening, and rehabilitation of accidents in addition to unique education for younger athletes and feminine athletes.
Plyometrics offers guideline on evaluation, choice, and sequencing of routines for development the correct software in accordance with person wishes and objectives. You’ll additionally locate 9 sport-specific education regimens, together with basketball, football, soccer, rugby, volleyball, and combined martial arts.
With entire insurance and specialist insights, Chu and Myer take the guesswork out of educating and supply the simplest instrument for reaching dynamic power and explosive strength. it's the final source for maximizing athletic functionality.
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Additional info for Plyometrics
Example text
The concept of the inverted funnel (first described by John Frappier) is based on the fact that athletic movements often require the individual to move the feet out from under the body’s center of gravity and then recover the position quickly in order to regain balance and stability. The Frappier footwork drills (see chapter 9) were designed to teach the athlete to maintain the center of gravity in a relatively constant position while the feet rapidly work out from under it in all directions. The result is improved kinesthetic awareness, or that sense of where the body is in relation to the environment.
A PT E 3 How Plyometrics Works T his chapter provides an overview to help coaches and athletes understand the keys to optimizing power development through plyometric exercise. The quest for optimal power training has led to the development and use of various training methods. Traditionally, heavy resistance training techniques have been used to improve strength and, subsequently, performance. These techniques have typically involved using weights of 80 to 95 percent of one-repetition maximum (1RM) and performing one to four repetitions.
Recovery between sets was facilitated by light jogging and calisthenics. 4,5,6,7,8,9 A later publication by Verkhoshansky and Tatyan10 comparing three groups of athletes showed that depth jumps were more effective than weight training, the jump-and-reach, or horizontal hops for developing speed and strength capabilities. This shows the specificity of many plyometric exercises. Depth jumps are most useful in the development of vertical velocity from the ground, which ultimately determines how high one can jump.