She is a student in the doctor of physical therapy program at armstrong. Im a big fan of adding jumping and plyometric training into my own and my clients programming. Making a few simple changes in strength, flexibility, speed of movement, and technique will help you reach your genetic potential. Plyometric fundamentals western washington university. Performing plyometrics one to three times a week can increase your. Our aim was to compare the effects of 6weeks of vertical, horizontal, or combined vertical and horizontal plyometric training on muscle explosive, endurance and balance performance. Yuri verkhoshansky a former soviet sports scientist and coach, in the late 1960s and early 1970s. Combat athletes are bigger, faster and more explosive than ever before. Thus, explosive plyometrics is a key training method that can improve. Start implementing plyometric training coaching best. They combine skill technique with strength andor explosive power in.
Books by michael yessis author of explosive running. Tuckers interest in putting together the arts and science of pilates, yoga, stretching, medicine balls, stability balls, rubber tubing, balance training, chi gong, weight training, cardio training, endurance training, diet, chiropractic, performance enhancement, muscle and massage therapy, has been evolving for more than 20 years. To start viewing messages, select the forum that you want to visit from the selection below. Plyometrics for basketball pdf by kent james issuu. Keep in mind that although explosive plyometrics uses jumps, not all jump exercises are plyometric. Improve your fitness, and develop your flexibility, core strength, and muscular speed with exercises in stretching, calisthenics and plyometrics. Pdf current concepts of plyometric exercises researchgate. Plyometrics the shock method was created by yuri verkhoshansky in the late 1960s, early 1970s. Work and rest periods work time rest between reps rest between sets rest between exercises plyometrics, intensity depends on the speci c exercises performed. Explosive plyometrics, dr michael yessis weight training muscle. Plyometrics are primarily used by athletes, especially. A type of exercise using explosive movements to develop muscular power, esp.
Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power speedstrength. Many plyometric movements are simply regular exercises that have been made explosive. Plyometrics plyometrics are a very high intensity form of training, placing substantial stress on the bones, joints, and connective tissue. Following are basic guidelines to the proper use of plyometric training, as well as exercises that can easily be learned without a high risk of injury. However, recent research has advanced the understanding of the intensity of plyometric exercises based on the muscle activation, connective tissue, and joint stress associated with various plyometrics 1,3. Hurdle steps can be used to perform power jumps, highknee drills, and explosive runs. Using plyometrics to improve your triathlon performance.
This book gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. The topic is well defined and explained, but there could be more practical details. Michael yessis, a respected sports fitness expert, demonstrates the method he has used successfully with thousands of runners. Other readers will always be interested in your opinion of the books youve read. Michael yessiss most popular book is supertraining. Effect of selected plyometric exercises on explosive strength, speed and agility author. Meanwhile in the united states fred wilt, a track coach, observed the russians executing these exercises and labeled it plyometrics.
Michael yessis if this is your first visit, be sure to check out the faq by clicking the link above. This is the definitive book on what are real explosive plyometrics. Plyometrics for soccer vern gambetta optimum sports training introduction proper plyometric training can greatly improve the speed and explosive power of soccer players. Effects of a plyometrics intervention program on sprint. Myer discusses how to increase an athletes overall performance by using plyometric exercises and the physical concepts upon which they are based. The unique biomechanical technique analysis followed by a customized training program consisting of specialized strength exercises that include explosive plyometric exercises specific to improving the individual athletes personal technique.
Plyometric training, running economy, and marathon. Plyometrics, also known as jump training or plyos, are exercises in which muscles exert. Plyometric exercises are powerful, aerobic, quick, and explosive movements. Another way of saying this is that the faster the switching from the eccentric to the concentric contraction, the greater will be the force produced and the greater the return movement.
I think its vital to regularly practice these as skills, especially if you use them as a conditioning tool think box jumps, running and double. Most martial arts rely on fast, explosive movements like hopping, jumping, kicking, pushing, punching, throwing, hitting and slapping. Plyometric training exercises to add to your weightlifting training regiment to increase power, speed, and explosiveness in the squat, clean, and snatch. Pdf effect of vertical, horizontal, and combined plyometric. Cscschuspeed development and plyometric trainingcomplete. However, to be effective the exercises must be explosive, not simple jump exercises which are usually executed slowly.
Explosive plyometrics gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. Background plyometric exercises have been successfully used by sprinters and power athletes to develop their fast twitch muscle fibres and improve their performance. Using a stepup box allows you to perform forward jumps and lateral sidetoside jumps. Russian plyometrics compilation for high jumpers duration. Chu and high powered plyometrics by radcliffe but this book does a better job explaining and prescribing exercises. Plyometrics help enhance jumping ability, velocity acceleration off the mark. Effect of selected plyometric exercises on explosive strength. If you want to jump higher, sprint faster and improve reactive speed how can you do it using shock plyometrics. Professor professor yuri verkhoshansky is ihe russian researcher who o. Build explosive power with this plyometrics workout.
He called his method the shock method or as i sometimes translated it, hit or impact method. Chris carroll blazed the trail of doing research with the marathon class, and. Plyometrics includes explosive exercises to activate the quick response and. Jul 05, 2016 plyometrics, sometimes called plyos, are exercises in which muscles exert maximum force in a short period of time, designed to increase power. In general, the term plyometrics refers to types of jumping or throwing drills that are designed to help increase an individual s explosiveness. Why your training program should include plyometrics and jumping.
This training focuses on learning to move from a muscle extension to a contraction in a rapid or explosive manner, such as in specialized repeated jumping. Verkhoshansky, introduced the shock method in the u. Olympic longdistance runner, fred wilt and michael yessis, a biochemist, sports trainer and academic in 1975. How shock plyometrics can make you more explosive human. Michael yessis has 21 books on goodreads with 1196 ratings.
If this is your first visit, be sure to check out the faq by clicking the link above. How shock plyometrics can make you more explosive most people who train have heard of plyometrics and the fact that plyometric training can improve power output is fairly common knowledge. Michael yessis, who has written several books for the general population on. As a result plyometrics is used extensively by almost all athletes.
According to him the plyometrics being practiced today is a far cry from what he created back in the 1960s70s in the former soviet union. In reality, explosive plyometrics is needed to improve skill execution, game performance, and to prevent injury. Easily share your publications and get them in front of issuus. Explosive plyometrics, dr michael yessis weight training.
Effects of plyometric and explosive speed training on speed, jumping. Yessis brought this information on plyometrics back to the us and in the following years was able to create even more ways of using this method to train and improve explosive power. While plyometrics can enhance an athlete s speed, power, and performance, it also places them at a greater risk of injury than less intense training methods. He called his method the shock method which more accurately described what happens in a true plyometric action.
When comparing yessis and chus books, chu takes the theory further into practice by explaining how explosiveness can be trained for different kind of. Why is plyometrics so misunderstood and misapplied. Special thanks to nick klugiewicz and his programming for this one. His method consists of three overlapping steps all runners should go through in order to improve their performance and make the transition to effective, efficient, and faster running. Cissik,ms,cscs,d,nscacpt,d lyometrics are a type of exercise that crop up in the mainstream media and health clubs fairly often as a means to enhance athletic performance. Because most sports skills are executed in an explosive manner, you must train to duplicate these conditions in order to become a better competitive player. The purpose of the present study was to determine the effect of selected plyometric exercise on explosive strength, speed and agility. Some advanced training methods combine plyometrics and intensive. In fact, some advanced training methods combine plyometrics and intensive. Explosive plyometrics, dr michael yessis free download as pdf file. If you want do jump higher, sprinter faster, jump further there are exercises prescribed for each one and. Upon reading his initial material other authors soon wrote books in which plyometrics were described as jump exercises not as shock exercises. Plyometric implementations to decrease likelihood of injuries.
He began a collaboration with trainer michael yessis to promote plyometrics. High performance strength and speed training with dr. Plyometrics have been used for many decades in the russian and eastern european tr aining of track and field athletes. Plyometric training seeks to improve the explosive force production of a player. There are several reasons for this, but the main one is that the drills do not mimic what the athlete does in a game situation to exhibit true agility. Explosive medicine ball broad jump pass and plyometric. I have found that most commonly used agility drills are not effective and may even make a slower athlete. I believe this book was orginally made 15 years ago and it has been updated but still has better info than the other two books. Ive found the donald chus jumping into plyometrics to be the best plyometrics book which ive ever read. While wilt was warming up, he noticed that the russians included different jumps into their warmups prior to competing. Yuri verkhoshansky who created plyometrics and is considered to be the father of plyometrics refused to accept this title. Using plyometrics to improve your triathlon performance p. How to develop explosive power for grappling using plyometrics.
This creates a highly effective tool that the athlete will be able to use the rest of his or her career. Sep 18, 2016 todays post comes from a smart young physical therapist in training, jared aguilar. The effects of plyometric, weight and plyometricweight training on anaerobic power and muscular strength 83 durations of training periods, different training statuses of the subjects, or different training designs i. They were easier to perform and the name plyometrics stayed with them. Plyometrics improves your vertical, athletic performance, agility, sprint times and distance running. Explosive plyometrics can give you the speed and power you need for any sport. A bench or stepup box can be used to improve explosive power and overall speed, allowing you to perform single or doubleleg exercises. Jul 17, 2014 medicine ball broad jump pass is a great exercise to work on full hip extension and become a more explosive athlete. The revolutionary 1 x 20 rm strength training program by dr. Foot or hand contacts per session level low intensity med. Plyometric training is a great way for athletes to build explosive power. Explosive plyometric exercises may improve the neural efficiency through.
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