EXPLOSIVE PLYOMETRICS YESSIS PDF

Michael Yessis Plyometric Training Achieving Explosive Power in Sports – Free download as PDF File .pdf), Text File .txt) or read online for free. Download Explosive Plyometrics, Dr Michael Yessis. Keywords: Plyometric, Exercise, Agility, Explosive strength, Speed. 1. Introduction . [14] Yessis Michael (). Explosive Plyometrics.

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If the athlete gradually improves his jump height, the same platform height is continued until increases in jump height are no longer observed.

ydssis This has been the most comprehensive explanation of what it really is exlosive how to apply it. Only in this way can your strength be used to its greatest advantage. This movement is analogous to doing a side lunge. This includes knowing how to jump and how to land. Concentrate mainly on bringing the forearm up prior to flicking the wrist at the end. Flexibility is required both for injury prevention and to enhance the effect of the stretch shortening cycle.

Explosive Plyometrics – Dr. Yessis SportLab

Understanding Explosive Plyometrics Chapter 2: Integration of Plyometric Training Chapter 7: The weight is held or worn. Read, highlight, and take notes, across web, tablet, and phone. The power phase is very short.

Usually the volitional contraction time takes up to 0.

There is no bouncing as you approach the position for the quick reversal. Your thigh yedsis be free to move through a full range of motion. Thus, as you go through the various plyometric exercises, look for those that duplicate the actions that you must execute during game performance.

When you are ready, go into a slight crouch and leap up as high as possible. If you jump on a gym floor the floorboards have some “give” to cushion the landing forces. Because an explosive plyometric jump landing and take-off is executed quickly, the muscles do not have time to experience a volitional contraction to generate the force needed for a conventional stationary take off.

Explosive Plyometrics, Dr Michael Yessis

Hold a medicine ball in your hands and then rotate the shoulders trunk back 90 degrees to bring the ball out to the side and plyomettics. These different kinds of jumps are natural activities that develop yfssis basic elements of muscle resiliency elasticity and lay the base for more intense plyometric training.

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Thus, explosive plyometric exercises should always be done at the beginning of training, after you have undergone a vigorous warm-up to prepare the muscles for this work.

Most athletes execute simple and complex jumps and call them plyometrics rather than jump training as it was called in the past. Push hard against the barbell for up plometrics sec. Explosive Plyometrics gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. Although there is some variability, depth jumps are executed in series 10 times from a lower height and 10 times plyomertics slightly higher height.

In the squat, as in the other exercises, different down positions can be used from which to execute the quick switch. By plyomftrics on sequencing the hip and shoulder rotation he developed more effective technique, and was amazed at the difference in his throws.

Keep the body rigid, bend the arms, and then push off to leap up plyomertics few inches above the support surface. Let the body legs, hips and shoulders generate most of the force and use the arms more for accuracy of the hit or throw, while still contributing force.

This is an advanced form of exercise 3 that works on not only jump explosiveness and height but also develops greater coordination of the body and limbs when airborne.

Inhale and hold your breath as you lean forward and then push the hips forward and forcefully leap out with a long stride, keeping your trunk in a vertical position. Side facing throws Purpose: The key is to withstand most of the force and then use the accumulated energy to jump up again. As the arms and free knee are driven upward fully straighten the support leg and strongly extend explosove ankle joint to leap up as 40 high as possible.

Its use is so pervasive that it is even possible to find push-ups described as being plyometric. As you rotate the shoulders to the front facing position, push the hand forward as in a boxing punch jab.

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Deadlift c Good-morning c Hyperextension c Pelvic lift c. However, there are also some very specific exercises for each of these skills for which the training must be differentiated, especially for the higher level athlete. By developing your jump abilities you can be on a par with most other athletes, especially those who have a predominance of white, explosive fibers and who typically do not do supplementary training to become better.

Repeat for up to five repetitions if you are executing the exercise under control and with good form. Construct a pendulum type apparatus and hang a medicine ball or some other weight at the bottom end, similar to a grandfather clock See Figure 3. This is based on the premise that high level and elite athletes maintain their physical condition throughout the year and train throughout the year on a specific periodization scheme.

To use the stretch reflex to get a more explosive contraction you must program it in advance.

Plyometrics – Wikipedia

They guarantee that you will increase your explosive power and sport fitness, to become a better performing athlete.

Plyometrics the shock method was created by Yuri Verkhoshansky in the late s, early s. However, jump training is valuable and should be used in the training of athletes, especially in the early years and in preparation for explosive plyometrics.

Lower the forearm to the rear while maintaining the right angle in the elbow joint until the forearm is approximately 45 degrees to the vertical. Double leg jumps for height and distance. Drive the thigh forward until it just passes the vertical position.

This indicates that athletes must be well-prepared physically before doing this type of training.