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| plyometrics Basketball Plyometrics Plyometrics Exercises Plyometrics Training Volleyball PlyometricsNews| 07/29 | What is, What are Plyometrics Training and Examples
Plyometrics Training is a type of training which tries to mimic the real movement of a sport. Weight lifting is also used to train for certain sports like: basketball, soccer, volleyball, hockey etc. But it does not train certain motion skills. When jumping for example you need to learn to coordinate different muscles at once and not just have as much power from one muscle. Plyometrics exercises are designed to train certain movements as much as possible. Examples of lower body plyometrics - Jumping up and down on the same spot for 20 seconds- Box jumps- One leg jumpingExamples of upper body plyometrics - Medicine ball throw- Hand clap push ups | | 07/12 | Basketball Plyometrics: Jumping Exercises, training program
A standard jumping exercise for basketball plymotrics is the "touch the rim" jump exercise.It's easy, simply stand close to the basket and jump and try to touch the rim. The first few weeks try focussing on keeping your balance. Don't try to jump as high as possible. Balance and jumping and landing from the same spot is most important. After you get your balance sorted out start jumping as high as possible. (increase jumps each training session!)1st week: 1-2 sets of 4 - 10 jumps2nd week: 2-3 sets of 6 - 12 jumps3rd week: 3-4 sets of 6 - 12 jumps4th week 4-6 sets of 10 - 14 jumps5th week: rest6th start as week 1 but increase a little | | 07/11 | Aquatic Plyometrics same effect as standard plyometrics but less pain
According to a study by the Ohio state university aquatic plyometrics training has the same effect as the standard land plyometrics training, but it will give you less muscle pain for sure. “Aquatic plyometrics provided the same performance enhancement benefits as land plyometrics with significantly less muscle soreness.”Power, Torque and Velocity were measured, which are of course the reason why people use Plyometrics training. So if you are going to do plyometrics training for basketball, volleyball etc, maybe the swimming pool might be a better option.. (The Effects of Land vs. Aquatic Plyometrics on Power, Torque, Velocity, and Muscle Soreness in Women Leah E. Robinson, Steven T. Devor, |
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