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 . [14] Yessis Michael (). Explosive Plyometrics.

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I find too many athletes doing pllyometrics to get “high” and in the process they do not leap up as high as possible.

However, the training exercises and methods to be used and how they are grouped or sequenced is determined by the demands of your sport, your athletic preparedness, technique and mastery of game skills.

Execution is basically the same as in Figure 5. Amazon Music Stream millions of songs. Another benefit of plyometrics are that you can vary your level of intensity which means anyone looking to improve strength and jumping training can be involved regardless of fitness. To coordinate a jumping action with arm actions, i. Stand sideways to your partner, approximately feet away. To do explosive plyometric training, you must be physically prepared with an adequate strength base and good technique.

Other Factors Get the speed and power you need for any sport! After reaching the lower most position leap fxplosive the legs are straight and the toes are pointed after take off.

In essence this means that when you make contact with the ground as in a jump or when receiving a ball or other object, your body experiences a shock or hit. There are many jump exercises for the legs. Covered in this chapter is integration of these three body areas with some variations in the amount of force applied by the body parts.

Push-throw the ball so that it can be caught chest high by your partner. The development you achieve then enables you to do the explosve called for in the next period of training. The muscles must be ready for the vigorous activity involved.


Plyometrics – Wikipedia

For example, the maximum force generated during rapid acceleration of a pound bench press can easily exceed the maximum force produced during a slowly accelerated pound bench press. The range of motion in the knee joint should be no more than ” plyometriics the ankle joint goes through the full range of motion about “.

When he learned of my work and how I had introduced this concept in the United States through Russian translations of Verkhoshansky’s work years before, we yessus to get this information out to all US coaches.

Plyometric exercises involve an increased risk of injury due to the large force generated during training and performance, and should only be performed by well conditioned individuals under supervision. It is analogous to single leg side jumps. This plyimetrics many times in basketball after coming down from a shot or rebound, and in volleyball, soccer, and baseball landings after a jump.

Barrier side jumps Purpose: Because of this limit your rotational movements to the rear or forward. In the original version of plyometrics, created by Russian scientist Yuri Verkhoshansky, it was defined as the shock method.

He explains how you can get the most benefit from the plyometric exercises and the science that will make you a better athlete. There are varying levels of intensity to plyometrics.

Explosive Plyometrics, Dr Michael Yessis – Free Download PDF

The force generated should be sufficiently great to break contact with the foot. See I I Figure 2. In such cases, do additional strength 58 training for eccentric and isometric strength, or lower the height from which you step off. For use in sports such as the shot-put, football stiff-arming, boxing, and sports requiring quick arms for reaching a ball tennis, basketball, volleyball, lacrosse, etc.


Customers who viewed this item also viewed. To develop the ability to jump in any direction off one leg. This form of jump training is very popular but plyometrics is a buzzword for all types of jumps, regardless of how long it takes to execute the jump.

In addition to creating the shock method, Verkhoshansky is credited with developing the stretch-shortening concept of muscle contractions and the development of specialized dynamic correspondence strength exercises.

Pause in between each rep or do five-six repetitions in a row with no stopping. But if your take-offs are executed well, tuck jumps can serve an important purpose.

Explosive Plyometrics, Dr Michael Yessis

Arm Circles forward and backward 5. There is a short section in the back for positions in Chu’s book that is nice but some exercise prescribed sometimes are’t “real” plyos.

They guarantee that you will increase your explosive power and sport fitness, to become a expposive performing athlete. Keep in mind that although explosive plyometrics uses jumps, not all jump exercises are plyometric. This entails a quick, high intensity muscle contraction. Because most sports exolosive are executed in an explosive manner, you must train to duplicate these conditions in order to become a better competitive player.

For example, in leg or arm jumping, the magnitude of the force generated on a landing depends on the height distance you travel before touchdown. Amazon Rapids Fun stories for kids on the go.