Plyometric training is used to produce fast, powerful movements and improve the function of the nervous system for explosive power. Ive found the donald chus jumping into plyometrics to be the best plyometrics book which ive ever read. A lot of things most runners and coaches would consider core elements of a training program, like high mileage, short repeats for speed, or long runs arent supported by a solid body of science. Explosive plyometrics, dr michael yessis weight training muscle. Nov 20, 2014 usually, training techniques in distance running are ahead of the science.
Plyometrics have been used for many decades in the russian and eastern european tr aining of track and field athletes. Performing plyometrics one to three times a week can increase your. An example of a plyometric program to improve your vertical would be 3 sets of 10 drop jumps, 3 sets of 10 squat jumps and 3 sets of 10 countermovement jumps 2x a week. When comparing yessis and chus books, chu takes the theory further into practice by explaining how explosiveness can be trained for different kind of. Easily share your publications and get them in front of issuus. Todays post comes from a smart young physical therapist in training, jared aguilar. Russian plyometrics compilation for high jumpers duration. Michael yessis plyometric training achieving explosive power in sports free download as pdf file.
Plyometrics improves your vertical, athletic performance, agility, sprint times and distance running. Plyometrics have the potential to add a new dimension to any dryland program, but they should not be tossed in without serious consideration. Plyometrics, a method for developing greater speed and explosive power, is now very popular in the athletic and fitness fields. Verkhoshansky, introduced the shock method in the u. For the plyometrics group, significant decreases in times occurred over the 010m pre 1. They were easier to perform and the name plyometrics stayed with them. Jumping into plyometrics, 2nd edition paperback donald a. Mel siff, a colleague of verkhoshansky, plyometrics is a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is based on the muscletendon stretchshortening concept. Plyometrics are effective for some athletes and might be contraindicated for some, but generally dong some rudimentary jumping is a good idea, since the demands are safe enough for everyone. Explosive plyometrics gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. Cissik,ms,cscs,d,nscacpt,d lyometrics are a type of exercise that crop up in the mainstream media and health clubs fairly often as a means to enhance athletic performance.
Usually, training techniques in distance running are ahead of the science. Plyometrics includes explosive exercises to activate the quick response and elastic. Integrating plyometrics with concurrent strength training 4 some sample plyometric exercises for soccer here are some sample plyometrics for soccer exercises. Michael yessis has 21 books on goodreads with 1196 ratings. Effects of a plyometrics intervention program on sprint perf. Before attempting this, be sure that the machine has safety catches that will not allow the resistance platform to fly off the machine. Plyometric training uses fast twitch muscles to perform box jumps and vertical jumps for intense fat burning workout.
Wilt was a member of the 1948 and 1952 ol mpic teams and famo s fo his legenda indoo milethe 1948 and 1952 olympic teams, and famous for his legendary indoor mile. In reality, explosive plyometrics is needed to improve skill execution, game performance, and to prevent injury. Progressive plyometrics for kids is the first book that i have seen about. For example, you could choose 4 exercises and perform 3 sets of 8 reps for each exercise. Occupation, professor emeritus, author, sports performance trainer, training and. Michael yessiss most popular book is supertraining. Donald chu is a leading authority on power training and conditioning.
Issuu is a digital publishing platform that makes it simple to publish magazines, catalogs, newspapers, books, and more online. Effects of plyometric training and recovery on vertical jump. Eight littleknown truths about plyometrics poliquin article. Build explosive lowerbody power and boost squat performance with this advanced jumping exercise. Plyometric fundamentals western washington university. This creates a highly effective tool that the athlete will be able to use the rest of his or her career. Explosive plyometric exercises can also be done with medicine balls, the total athlete system and other equipment.
Download pdf explosive basketball training free online. Plyometrics for soccer vern gambetta optimum sports training introduction proper plyometric training can greatly improve the speed and explosive power of soccer players. Our aim was to compare the effects of 6weeks of vertical, horizontal, or combined vertical and horizontal plyometric training on muscle explosive, endurance and balance performance. Pdf effect of selected plyometric exercises on explosive strength. Plyometrics, also known as jump training or plyos, are exercises in which muscles exert. Explosive plyometrics, dr michael yessis free download as pdf file. This is the definitive book on what are real explosive plyometrics. A session might contain between 10 and 15 sets of 8 to repetitions in total. Building a plyometrics program for distance runners. Im a big fan of adding jumping and plyometric training into my own and my clients programming. This helps you create muscular movements in the shortest period of time and is especially beneficial to sprinters and athletes who need to accelerate quickly. When performing advanced exercises, like depth jumps, i would recommend to have a coach around. Plyometric, exercise, agility, explosive strength, speed. You must be able to execute receiving and repelling as for example a ball as quickly as possible, i.
During this prestretch, energy is stored in the muscle which can be used to jump higher. Vertical jump height, vertical jump power, and anaerobic power via the margaria staircase test were measured pretraining pre, immediately posttraining post, and 4 weeks posttraining post4. Foot or hand contacts per session level low intensity med. This means that when a muscletendon is placed on involuntary forced stretch, it will contract shorten with greater force. Plyometrics help enhance jumping ability, velocity acceleration off the mark. Effect of selected plyometric exercises on explosive strength, speed and agility author. Olympic synchronized swimming team, which took home the gold medal. Explosive running, explosive plyometrics, kinesology of exercise. The reactive comes before the explosive or does the author mean something different.
He describes plyometrics as a neuromuscular event but yet, all movements, sports skills and actions are neuromuscular in nature. Plyometrics or jump training volleyball exercises should be done quickly with the purpose of training muscles to be more powerful. Vertical jump height decreased in the 4week group pre 67. I think its vital to regularly practice these as skills, especially if you use them as a conditioning tool think box jumps, running and double. Plyometric training is a great way for athletes to build explosive power. Shortening contraction concentric contraction to produce the functional force outcome the nsca text makes it sound like there is an actual pause between lengthening and. Plyometrics for basketball pdf by kent james issuu. Pdf the purpose of the present study was to determine the effect of selected plyometric exercise on explosive. If you are still a beginner, you shouldnt train with plyometrics yet, as its so easy to injure yourself. May 20, 2014 issuu is a digital publishing platform that makes it simple to publish magazines, catalogs, newspapers, books, and more online. Intensity high intensity beginner 80 60 40 intermediate 100 80 60 advanced 140 120 100 table 2. Keep in mind that although explosive plyometrics uses jumps, not all jump exercises are plyometric. The key is to receive and repel, analogous to what occurs in jumping. He has been a conditioning consultant for the chicago bulls, golden state warriors, milwaukee bucks, detroit lions, and chicago white sox as well as for the united states tennis association and the 1996 u.
Work and rest periods work time rest between reps rest between sets rest between exercises dr. Upon reading his initial material other authors soon wrote books in which plyometrics were described as jump exercises not as shock exercises. Explosive plyometrics, dr michael yessis weight training. Following are basic guidelines to the proper use of plyometric training, as well as exercises that can easily be learned without a high risk of injury. The purpose of jump training is to train the muscles to prestretch before jumping. The unique biomechanical technique analysis followed by a customized training program consisting of specialized strength exercises that include explosive plyometric exercises specific to improving the individual athletes personal technique. Strength and conditioning pro fessionals have long relied on plyometrics as one of the primary tools for developing athletic power and speed. Thus, explosive plyometrics is a key training method that can improve. Michael yessis if this is your first visit, be sure to check out the faq by clicking the link above. Plyometrics the shock method was created by yuri verkhoshansky in the late 1960s, early 1970s. Plyometrics can be very hard on your joints and i would recommend to always practice with caution. The explosive nature of plyometrics is seen mainly in the transition and resulting movement. Books by michael yessis author of explosive running. Some of verkhoshanskys articles were translated by dr.
Rapid stretch of an activated muscle lengthening contraction, eccentric contraction 2. Even though the parameters associated with highintensity contractions and muscle performance have not been fully examined, it is possible that positive effects may occur if. He is ahead of many researchers and makes things simple. From the shock method to plyometrics fred wilt popularised jump training used by eastern bloc coaches in the usa, pioneering the term plyometrics. The topic is well defined and explained, but there could be more practical details.
Sep 18, 2016 todays post comes from a smart young physical therapist in training, jared aguilar. Coaches and athletes have been searching for methods to help them jump higher, run faster and throw further. Plyometric training exercises to add to your weightlifting training regiment to increase power, speed, and explosiveness in the squat, clean, and snatch. Effect of selected plyometric exercises on explosive strength. Effects of a plyometrics intervention program on sprint. Professor professor yuri verkhoshansky is ihe russian researcher who o. In general, the term plyometrics refers to types of jumping or throwing drills that are designed to help increase an individual s explosiveness. Pdf effect of vertical, horizontal, and combined plyometric.
For many of these coaches, success was delivered through the use of special training consisting of hops and jumps, called the plyometric method. Explosive plyometrics, dr michael yessis download as pdf file. Even though the parameters associated with highintensity contractions and muscle performance have not been fully examined, it is possible that positive effects may occur if highload. How to use plyometrics to become an explosive beast.
Why is plyometrics so misunderstood and misapplied. Explosive plyometrics, dr michael yessis free download pdf. Explosive plyometrics can give you the speed and power you need for any sport. Website, michael yessis is a teacher, sports performance trainer, biomechanist, and author. Plyometrics biomechanics and kinesiology of exercise in this article i would like to talk about a new book, biomechanics and kinesiology of exercise, the latest version of the bestselling book, kinesiology of exercise. It is characterized by an intense muscular contraction that is preceded by a relaxed state. Following are basic guidelines to the proper use of plyometric training, as well as exercises that can easily be learned without a. Speed and strength are integral components of fitness found in varying degrees in virtually all athletic movements.
His method consists of three overlapping steps all runners should go through in order to improve their performance and make the transition to effective, efficient, and faster running. Acute effects of plyometric exercise on maximum squat. Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout, and dont overdo it. This shows that the plyometric exercises themselves had a greater effect in the decrease in power output rather than the type of weight training.
Why your training program should include plyometrics and jumping. Subjects performed sprints over 10and 40m distances before pre and after post training. Michael yessis, a respected sports fitness expert, demonstrates the method he has used successfully with thousands of runners. Defining plyometrics should not be limited to the rule of one or more authority, because elastic responses from any training option is likely to have a. Plyometric training seeks to improve the explosive force production of a player. Cscschuspeed development and plyometric trainingcomplete. He began a collaboration with trainer michael yessis to promote plyometrics. Yessis brought this information on plyometrics back to the us and in the following years was able to create even more ways of using this method to train and improve explosive power.
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