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05-05-2005, 11:29 AM
| #2 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
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Gender:   |  Depends on your goals. Here's a few: Some good plyometric exercises for increasing vertical jump: A: There are an infinite number of plyometric exercises to increase vertical leap but here are a few good ones: Two foot ankle hop (low intensity) keeping your feet together and remaining in one place hop up and down using only your ankles and calves. Concentrate on getting as high as you can and exploding off the ground as soon as you land. Rim Jumps (medium intensity) 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. Box to Box jumps (high intensity) Place two boxes that will support your weight about 3 feet apart. Standing on one box step (NOT JUMP) off to the ground and immediately jump back up to the other box. Turn around and repeat. Obviously the difficulty of this exercise is increased as the height of the boxes are increased. Once again concentrate on getting as high as you can and exploding off the ground as soon as you land (notice a pattern here?) In all the above exercises you are using your body weight and gravity to load the muscle before contraction. The forces you generate are much larger than could be safely accomplished using conventional resistance (read weights) exercises. It is true these forces only exist for a brief amount of time, but they still stress the muscle which is the point. Also these exercises can be combined. For example try jumping off a box before jumping up to the rim. Some good plyometric exercises for increasing speed: A: While all of the above exercises will also increase your speed (leg speed), these are many others that just focus more on movement. Here are some examples Zig Zags ( medium intensity) run an elastic cord about a foot off the ground. While on one foot hop back and forth over the rope. Repeat with other foot. Side to side ankle hops Same as regular ankle hops (see above) but instead of remaining in place you jump 2 to 3 feet side to side. Sprints Yes sprints are plyometrics since the force of your body coming down loads the hamstring |
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05-05-2005, 12:40 PM
| #3 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
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05-09-2005, 06:05 AM
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| Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york
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05-10-2005, 05:41 PM
| #10 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
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