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Plyometrics
by Chris Akard
Plyometrics. This may sound like a funny word, but if you're trying to find new
results in your fitness routine, this may be the answer. The term "plyo"
essentially refers to propulsion or jump. The term "metric" refers to
the measure of the jump. Plyometric exercise is used predominantly by athletes
who are looking to improve their performance. Plyometrics are especially
beneficial for increased speed and leaping ability, but will also greatly affect
tone and definition in the legs. It is important to avoid plyometric exercise if
you are a beginning exercise participant. This activity should be executed by
those who have reached a plateau in their exercise routine. You should have at
least three to four months of consistent exercise under your belt.
Are you ready for the challenge?
There are many different types of plyometrics. For this column, I will focus
on the height jump and the weighted jump drill. Both of these exercises will
work your legs completely, from the buttocks all the way down to the calf
muscles.
Note: Consult a physician before starting this or any exercise program.
Be sure to warm up on a bike or treadmill for at least 10 minutes.
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Height Jump
You will need a stable bench or even a step on a porch to begin. Keep
your back as tall as you can. Use your legs to propel you off the
ground. Do not use your back by bending forward. Bend your legs to a
90-degree angle (no less). Explode with maximum speed, using your toes
to push off. Land on the bench or step and jump back to the ground,
bending your knees to a 90-degree angle once again. Repeat. This should
be performed in a quick and repetitive fashion. As you get better, you
may want to increase your step height for an increased challenge.
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Weighted Jump Drill
Once again, begin by bending your legs to a 90-degree angle and
explode straight up. As you land, immediately return to a 90-degree
angle and begin to explode again. It should look much like the
illustration shown here. You can do these with little to no weight for
starters. When using weights, keep them light, between 5 to 12 pounds
each. Do two to four sets of 12 to 20 repetitions.
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The plyometric exercise is a very athletic one. You have to focus. Try to
keep your posture intact and exhale on every jump. Add this to your leg routine
two to three times per week and you'll begin to see great changes in your legs.
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