But its application is still generally misunderstood. Michael yessis s most popular book is supertraining. Another study divided participants into a 6 week plyometrics program and a control group. Integrating plyometrics with concurrent strength training 4 some sample plyometric exercises for soccer here are some sample plyometrics for soccer exercises. Brown and others published are plyometrics safe for children. Lateral training plyometrics for explosive speed and. Explosive plyometrics gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. If you are still a beginner, you shouldnt train with plyometrics yet, as its so easy to injure yourself. Plyometrics practical guidelines for plyometric intensity figure 7. The researchers found that the plyometrics group decreased their time on all 3 agility tests measured by between 2. This creates a highly effective tool that the athlete will be able to use the rest of his or her career. While plyometrics can enhance an athletes speed, power, and performance, it also places them at a greater risk of injury than. Although this type of training has been around for over 40 years, it is only in the last decade that plyometrics has become a buzz word. For example, plyometrics is now being used to describe a pushup, lateral walking on the hands, executing 100 jumps in a row and how it can be practiced in a pool.
Typical programs involve two to three days per week of some type of plyometric activity. Effects of plyometric training on endurance and explosive. In reality, explosive plyometrics is needed to improve skill execution, game performance, and to prevent injury. This shows that the plyometric exercises themselves had a greater effect in the decrease in power output rather than the type of weight training. Explosive running, explosive plyometrics, kinesology of exercise. Upon reading his initial material other authors soon wrote books in which plyometrics were described as jump exercises not as shock exercises. Plyometrics for soccer vern gambetta optimum sports training introduction proper plyometric training can greatly improve the speed and explosive power of soccer players. Using plyometrics to improve your triathlon performance. Plyometrics and quick feet the following is just a sampling of the unlimited number of exercises one can develop in this area to improve quick and powerful leg movement. Plyometrics plyometrics are a very high intensity form of training, placing substantial stress on the bones, joints, and connective tissue. Plyometrics have experienced a recent surge in popularity as a general fitness and fat loss method with bootcamp style training facilities. Plyometrics exercises characterized by stretchshortening cycle actions enabling muscles to achieve maximal rates of force development and gain stiffness regulation. They were easier to perform and the name plyometrics stayed with them. Chu also covers the aspect of complex training, which means combining the power training and plyometrics.
Plyometrics for basketball pdf by kent james issuu. Plyometrics are very taxing to the nervous system, so they are normally combined into workouts with other neural type activities. Get a printable copy pdf file of the complete article 222k, or click on a page image below to browse page by page. From the shock method to plyometrics fred wilt popularised jump training used by eastern bloc coaches in the usa, pioneering the term plyometrics. Plyometrics, a method for developing greater speed and explosive power, is now very popular in the athletic and fitness fields. Following this 4week long training program is likely to result in improved efficiency of energy utilization in muscles, tendons and sinews, because of. Plyometric, exercise, agility, explosive strength, speed. Michael yessis is a teacher, sports performance trainer,1 biomechanist,2 and author.
Yessis defines this form of training as a method that relies on bringing about a forced involuntary stretch that. Wilt was a member of the 1948 and 1952 ol mpic teams and famo s fo his legenda indoo milethe 1948 and 1952 olympic teams, and famous for his legendary indoor mile. Verkhoshansky, introduced the shock method in the u. Fred wilt interpreted plyometrics as exercises that produce an overload of per technique and exercise progression is not observed. These include sprints, olympic lifts, and other major muscle group lifting exercises. Full text is available as a scanned copy of the original print version. This means that when a muscletendon is placed on involuntary forced stretch, it will contract shorten with greater force. Explosive plyometrics, dr michael yessis free download as pdf file. Find, read and cite all the research you need on researchgate. Perform a standard pushup, but as you push up, use enough force.
Week 1 week 2 week 3 week 4 week 5 volume 60 fc 80 fc 70 fc 60 fc 50 fc exercises line hops 3x10 line hops 3x10 squat jumps 1 x 10. Michael yessis plyometric training achieving explosive power in sports free download as pdf file. It makes sense that performing plyometrics in the water would reduce injury rate. Even though the parameters associated with highintensity contractions and muscle performance have not been fully examined, it is possible that positive effects may occur if. Plyometrics can be very hard on your joints and i would recommend to always practice with caution. Following are basic guidelines to the proper use of plyometric training, as well as exercises that can easily be learned without a. When comparing yessis and chus books, chu takes the theory further into practice by explaining how explosiveness can be trained for different kind of sports. The main aim of this study was to determine the effects of a 10week plyometric training program on explosive strength, acceleration capacity and kicking speed in young elite soccer players.
Softlanding surface soft grass, mats, cushioned aerobic floor or wooden sprung floor. In the last 30 to 40 years since i first introduced plyometrics to the united states i have seen the term plyometrics being used to describe just about every exercise that is done. 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. Free, cutting edge pdfs on jumping higher and running faster. He explains how you can get the most benefit from the plyometric exercises and the science that will make you a better athlete. Plyometrics program consists of two different training parts of fitness and athletics. Get explosive, powerful arms with upper body plyometrics. When performing advanced exercises, like depth jumps, i would recommend to have a coach around. Shortterm high intensity plyometric training program.
Myer discusses how to increase an athletes overall performance by using plyometric exercises and the physical concepts upon which they are based. Pdf effect of selected plyometric exercises on explosive strength. Whatever the origins of the word, the term is used to describe the method of training which seeks to enhance an individuals explosive reaction through rapid and powerful muscular contractions. How to use plyometrics to become an explosive beast. How to develop explosive power for grappling using plyometrics. The stretchshortening cycle and plyometric training. Explosive plyometrics, dr michael yessis free download pdf. This is the definitive book on what are real explosive plyometrics. Using the plyometric and using the plyometric and speed training principles outlined is an ideal method of improving the. The plyometric exercises used in the study included vertical, lateral and horizontal jumps see below. They also discuss how specially designed training programs can help the multidirectional athlete increase their abilities in each specific.
Michael yessis has 21 books on goodreads with 1196 ratings. Pdf effects of plyometric training on explosive strength. It is designed to develop and improve your explosive and reaction power of upper and lower body. Players should ultimately get into box jumps and depth jumps which go far beyond this.
Acute effects of plyometric exercise on maximum squat. A plyometric program should be implemented in an athletes offseason and preseason phases plyometric training can occur inseason, but should be of less volume than offseason or preseason lower level, less intense plyos should make up most of your offseason volume, while higher intensity plyos are. Converting strength to power, nsca performance training journal, 65, 1922. Some of verkhoshanskys articles were translated by dr. Drop jump dj from 20 dj20 and 40 cm dj40, countermovement jump with arms. But if you look at the mechanics of jumping in the water, physiologically it is not the same. Books by michael yessis author of explosive running.
Triathlon specific plyometrics below are some examples of plyometric exercises that could be used in a triathlon training program. Introduction plyometric training pt is popular among individuals involved in dynamic sports, and plyometric exercises such as jumping, hopping, skipping and bounding are executed with a goal to increase dynamic muscular performance impellizzeri et al. 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. Reduced body mass from the waters buoyancy would tend to lighten the effects of plyometric jumps. Footwear basketball shoes or cross training shoes with adequate heelankle support. Before attempting this, be sure that the machine has safety catches that will not allow the resistance platform to fly off the machine. 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. Thus, explosive plyometrics is a key training method that can improve. A session might contain between 10 and 15 sets of 8 to repetitions in total. For example, you could choose 4 exercises and perform 3 sets of 8 reps for each exercise. Workout pdf stair 1 workout pdf stair 2 workout pdf box line jump workouts pdf slide board workout pdf.
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. Research of jumping ability and explosive power based on. Keep in mind that although explosive plyometrics uses jumps, not all jump exercises are plyometric. Athletes were randomly assigned to a control group cg, n 18, 12 men and an explosive strength training group tg, n 18, 10 men. Having a good strength base is essential for performing plyometricssafely and effectively. Fred wilt interpreted plyometrics as exercises that produce an overload of isometrictype. Without good lower body and core strength, the amortization phase becomes. Ultimate athlete concepts 15 zeareia hoda, ramezanpourb mohammad reza, pakdelan saeid, comparison of the effect of plyometric and resistance training on explosive power and speed in female taekwondo players, journal of basic and applied science research, 31s 20 paper id. Plyometrics are primarily used by athletes, especially. It is based on the muscletendon stretchshortening concept.
Explosive exercise written by mike stone, meg stone, and hugh lamont introduction before discussing explosive exercise. Michael yessis presents speed and strengthtraining methods for. Does it take the research literature into consideration. Muscle mechanism the maximum force that a muscle can. Injury prevention, different types of plyometric exercises, and present some. Explosive plyometrics, dr michael yessis weight training muscle. Effect of selected plyometric exercises on explosive.888 219 840 745 1377 1270 516 691 1299 1071 1171 417 1262 99 769 1276 1000 1444 546 364 339 941 1206 332 205 198 1156 680 1327