plyometrics
 

anyone have any plyometric routines?

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

Unless you're severely flat-footed like me... :mad:

I dont think that those insole things make any difference, other than to make the shoe more comfy.

how about air alert III?
if anyone wants to know what that consists of i have the workout chart.

What's that? Does it have to do with being like Mike? :p

i agree alot of them are pretty comfortable, but i think there is some type of benifit from them

hopefully.

I am lost here. Who is mike?? The guy that is jelling???

No the one that still somehow has all these Nike deals even though he's been out o fthe game for almost 10 years now :rolleyes:

its mike...hes going to be around until hes dead and probably even after that

U should've jist sid Jordan. :D