Print

Plyometrics

Page 8 of 11
  • with your feet pointing forward
  • with your feet pointing inwards 45 degrees
  • with your feet pointing outwards 45 degrees
  • repeat the above while skipping
  • repeat the above while jogging
  • Heel walk. Walk on your heels.
  • Ankle raise. Stand with back one foot away from a wall. Lean back until buttocks and back touch the wall, keeping heels on the ground. Flex ankles so toes rise as high as possible, then let the feet sink back, not letting toes touch the floor
  • Rim Jumps. Stand under a basketball rim. Jump up touching the rim (or net or whatever) with alternate hands. Concentrate on getting as high as you can and exploding off the ground as soon as you land. 
  • Drop jumping. Drop (not jump) to the ground from a raised platform or box. Immediately jump up. The drop gives the pre-stretch to the leg muscles and the vigorous drive upwards the secondary concentric contraction. The exercise will be more effective the shorter the time the feet are in contact with the ground. The loading in this exercise is governed by the height of the drop. Drop jumping is a relatively high impact form of plyometric training and should not be performed until accustomed to lower impact alternatives, such as both feet ankle hopping..
  • Box to box jumps. Place two boxes that will support your weight about 3 feet apart. Standing on one box, step (NOT JUMP) off and immediately jump back onto the other box. Turn around and repeat. The difficulty of this exercise is increased as the height of the boxes is increased. Once again, concentrate on getting as high as you can and exploding off the ground as soon as you land. 

    • ARTICLE COMMENTS: Only registered users may view or make article comments!