Plyometrics

Plyometrics & Concurrent Resistence Training

A conditioning program consisting of both plyometric training and resistence training can improve power, performance,  vertical jump, bat speed, 40yard sprint time, and any other athletic endeavor one can dream. It appears that concurrent resistance and plyometrics training can actually improve power, speed, and explosiveness to a greater extent than either one alone. At Peak One, the overall program is carefully planned as heavy weight training and plyometric training are not recommended on the same day.  Here are some examples of plyometric exercises we will use with players who are capable of intermediate coordinated movements.

Lower Body Plyometric Exercises (Low Intensity)


Squat Jumps        

1. Stand with feet shoulder-width apart, trunk flexed forward slightlywith back straight in a neutral position.
2. Arms should be in the ready” position with elbows flexed at approximately 90.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Jump to Box
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box.  Do not hold a squat position before jumping up keep the time between dipping  down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Lateral Jump to Box
1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Bounding with Rings
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left, with the right foot.
3. Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Rest and repeat. Remember to keep ground contact time between bounds to a minimum.Hurdle Jumps

Lateral Hurdle Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.

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