Plyometric workout

Plyometrics

Plyometrics, also know as “jump training’ or ‘plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing (speed & strength = power).

https://en.wikipedia.org/wiki/Plyometrics

It’s important that you warm up prior to doing plyometrics and then stretch afterwards. Please read below how to perform these exercises with my sample workout for you to try. As you can see in my video I’m using mini hurdles, if you don’t have any mini hurdles you could use cones, sticks or tyres. Please click on the video above to watch.

 

Forward hops:

Plyometric forward hops

Plyometric forward hops

Coaching points:

  • Stand facing the hurdle with both feet together and jump over the hurdles in quick succession landing softly on the balls of your feet.
  • Stand facing the hurdle balancing on one foot and jump over the hurdles in quick succession landing softly on the ball of your foot.
  • Use your arms to help propel your motion upwards and forwards.

Forward hops sample workout: Each set consists of jumping over the six hurdles three times round. After each set rest for 60 seconds then repeat and move onto the next exercise.

(3 sets with 60 second recovery)

  1. Forward hops (both feet) x 3 reps
  2. Forward hops (left foot) x 3 reps
  3. Forward hops (right foot) x 3 reps

 

Multi-directional hops: these will also improve your ankle strength and balance:

Plyometrics multi-directional hops

Plyometrics multi-directional hops

 Coaching points:

  • Stand facing the hurdle with both feet together and jump over the hurdles in clockwise direction landing softly on the balls of your feet.
  • Use your arms to help propel your motion upwards and forwards, sidewards & backwards.

Multi-directional hops example workout: Each set consists of jumping over the six hurdles three times round. After each set rest for 60 seconds then repeat and move onto the next exercise.

(3 sets with 60 seconds recovery)

  1. Multi-directional hops (both feet) x 3 reps
  2. Multi-directional hops (left foot) x 3 reps
  3. Multi-directional hops (right foot) x 3 reps
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Posted in Fell running, Personal Training Sheffield

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