Wednesday, 13 February 2013
You actually would generally start your workout using this exercise and you should only execute one all-out work set following a good warm-up. Aim to go as heavy as you can for your one set. A solid target is 90 - 100% of what your own maximum full squat is usually. Essentially, you will perform 50 quarter-squats as fast as possible. Due the initial 10 repetitions exploding on to your toes, after that on reps 11-20 keep your heels down on the way up, after that, explode on to your toes once more while executing reps 21-30, keep your heels straight down for repetitions 31-40 after which you can finish the final 10 repetitions by exploding onto your toes again. It helps to have someone count aloud so that you can perform all fifty reps as fast as possible without having to break momentum. This is a very good activity for players with a poor elastic component.
Depth Jumps - A depth jump (somtimes called a "shock jump") is actually performed by simply stepping off from a box thereafter exploding upward immediately after landing on the floor. We employ boxes of various height, based on the level of athlete we’re instructing. By simply stepping down from the box, the particular muscles are rapidly stretched when landing, which helps them to contract stronger and quicker when bursting up (a lot like what we were speaking about with the box squats and the bands). The objective of this workout is to spend the smallest length of time on the floor as is possible. We just like to use .15 seconds for a guideline. Should the athlete spends any longer on the ground, it is no longer an authentic plyometric work out simply because the stage is too long. If performed accurately, we have found this specific workout to be very productive. The problem is that the majority of athletes and trainers that execute this particular exercise don’t abide by most of these recommendations. If an person crumbles like a deck of cards upon reaching the floor and after that takes Several minutes to leap back into the air; this is either too big or the player isn’t skilled enough to be doing this exercise.
Trap Bar Deadlifts, off of a 4” box - Trap bars are generally diamond-shaped bars that let you perform deadlifts as well as shrugs by standing inside of the bar, compared to keeping the bar in front of you. This puts less tension on your low back/spine. Quite a few players feel significantly more at ease working with these bars in contrast to straight bars while deadlifting. For that reason, we feel that they are a good instrument for a lot of players - both new and experienced. We have gotten a number of athletes who swore they would never deadlift any more, to get started deadlifting a result of the trap bar. One thing we prefer to due is have our players trap bar lift while they are positioned on a 4” box. Again, by simply increasing the movement, the hamstrings are further activated. This can greatly better your jumping and running ability. You can certainly utilize different box heights, but we’ve observed four in to be perfect for improving your flexibility and not creating a degradation in the athlete’s form.