plyometrics for beginners

[cause4alarm 7]

Does anybody here have a reasonably knowledgable background in plyometrics? I'm considering incorporating some of it into my workouts, but I'm not really sure how to get started.

Sample workouts or links to simple beginner sites would be greatly apprectiated.

[willy0314 0]

www.google.com

[cause4alarm 7]

I'll take that as a 'no'.

[bainsstatic 0]

I am actually curious too. Google is fine, but there are way too many results to sift through to find something decent. If someone could like me it'd be much appreciated, thanks.

[kkancho 6]

Sport-fitness

here's a good site I found really useful.

[biff44 0]

Get a video and watch. Stuff like "jumping into plyometrics".

Just DO NOT do any high intensity plyometrics, like deep box jumps, until you have been doing the basic stuff for a few months, unless you like lying in a hospital bed.

[cause4alarm 7]

Thanks for the link.

What sort of plyometric stuff have you been doing?

[Trooper 8]

Plyometrics are the second step in building power/explosiveness. The first is building strength. Strength is the ability to apply force, plyometrics train the central nervous system to apply that force in the most efficient and shortest amount of time possible. That is power and that translates into speed. Beginner plyos would include two-footed hops, stationary jumps, two-foot lateral jumps, diagonal bounding, and others. Footfalls for a beginner should be in the 80ish range and they should not be performed on consecutive days or more than three times a week, two days a week is probably a good place to start.

[ddibrano77 0]

i can help you guys out.....email or pm me and we can work something out. I used to teach plyos and have a good knowledge of which ones will work and what do not. I taught classes at Lifetime Fitness (look up Boot Camp) and at Maximum Develop Hockey School across the U.S.

[hockeyguy 0]

there is a book called "Jumping into Plyometrics" that is pretty good. I got it and have used it for training.

[AlGiballa23 0]

What I do in weights class is the following. This isn't plyometrics as in lifting and throwing weight and bringing it back down, but they are esentially plyometrics.

These excersizes help you with quick, powerful, explosive movements. This helps extremely well with skating. It helps to have some sort of weightlifting regimine, even if all you have is dumbells. You can do lunges for legs, various arm exersizes as well. Anyway here is my plyos regimine:

1. Step on and step off on boxes that are give or take knee high. There are probably about five boxes, maybe 1.5-2.0 feet apart. Do this 2x

2. Jump on, jump off on said boxes. Do this 2x. The way we do it is we have a spotter and a jumper. After you do 1 set, spot your partner do his, then go back to your last set. I'd say this is about 30-45 seconds depending on how many people are going and how slow/fast your partner is.

3. Jump over the boxes. Do this 2x.

THE FOLLOWING CAN BE DONE WITH JUST ONE BOX:

4. Stand to the right side of the box and put your left foot on top of the box with your weight resting on your right foot (knee bent). Jump over the box to the left side, landing with your right foot on top and wieght resting on your left foot. Continue to do this ten times.

ONE LEGGED SQUATS (not plyos but done with same box, helps leg strength)

5. Stand on top of the box with both feet. Move to the right side, keeping your left foot on the box. Let your right leg dangle in the air, then lower yourself as far down as you can go and come back up. It is helpful to have a buddy to put your hand on his shoulder while doing the squats. Repeat 10x for each leg.

Hope this helps somewhat.