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Shane Salvador

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Plyometric Training Can Work for You

Plyometric Training Can Work for You

Are you listening, are you hearing what your body is saying, no screaming at you; I want to increase my athletic ability especially when I am trying to push off the blocks or excel off the line at the point of attack. If fast movements and quick changes in direction are what you seek then Plyometric training (cardio exercises) might be in the cards for you (they also provide a means to burn extreme amounts of calories and assist in meeting any weight loss goals).

If you are ready for the Plyometric training challenge then follow these exercises for set 1 and 2. For set 1 begin by jumping rope for 2 minutes as a warm up, followed by:

High Knees: run in place lifting your knees as high as possible

Step Ups: find a step or platform then step onto it with both feet then back down

Line Jumping: using the jump rope make a straight line then jump over the line side to side as quick as possible making sure to jump as low to the ground as possible

High Knee Jumps: jump off the ground lifting your knees to your chest (or as high as you can lift them)

Tires: if no tires are available then just use your imagination to think of tires. Lift your knees as high as you can and imagine your stepping your feet into side by side tires. Go side to side for a minute then forwards and backwards for a minute.

Jump Switches: spread your legs a bit and bend your knees like you are getting ready to do a core sit. Lower your body into a squat position. Jump up and turn your whole body to face the other side. Repeat this for the other side as well.

Gap Jump: going from side to side jump as far as you can landing on 1 foot at a time (like your jumping from ledge to ledge).

This completes set 1 but if you want to do this rotation again begin again with two minutes of jumping rope.

When you are ready to move forward then try set 2 which also begins with jumping rope for 2 minutes and proceed on to the following exercises:

Cross Hops: start on 1 leg and hop forwards, backwards and side to side making a cross then switch legs.

Box Jump: get a box or plastic step that is 6 inches to 1 foot tall and 1 foot wide. Jump side to side over the box.

Wall Sits: lean against a wall with your knees bent as 90 degree angle (like you are squatting).

Squat Hops: squat down and hop forward then backward.

Duck Walk: squat down like you are going to play leap frog. Lift your legs a little so the back of your thighs are not resting on your calves, then walk around trying to maintain your height.

Mountain Climbers: hold your body in push-up position, then run with your legs as fast as you can like you are trying to climb a steep hill.

Squat Jumping Jacks: start with a couple regular jumping jacks then put your hands behind your head and bend your knees so you are squatting down. Move only your legs and try to do these slow, because the slower and lower you do these the more it burns.

To repeat the second set, take a quick break then start with jumping rope for 2 minutes.

As your fitness level grows, you can increase the intensity of your Plyometric training by adding reps as needed and duration as well. If gaining a stronghold on your athletic prowess is important to you then try a few sets of Plyometric training and watch abilities soar.

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