![]() Complete all reps going to the right and then all reps going to the left. For lateral bounds, jump as far to the side as possible. As soon as you land, lower into a quarter squat to go into the next rep. Land with both feet hitting the ground at the same time. To perform front bounds, with your feet at shoulder-width apart, lower into a quarter squat and then take off into a jump, traveling as far forward as you can. Front and Lateral Boundsįinish your plyometric session with front and lateral bounds, which will improve your sprinting speed and lateral movement abilities. Perform two sets of five reps of each exercise. As soon as your feet hit, take off into a maximum height vertical jump. Step off the box and land on the floor with both feet. Depth jumps involve starting on top of the box. Lower into a quarter squat and then take off into a maximum-height jump, landing on top of the box with both feet. To perform box jumps, stand on the floor in front of the plyo box with your feet set to shoulder-width apart. You’ll need a plyo box for both exercises. Move onto box jumps and depth jumps, which build power in your jumping and sprinting muscles. Complete two sets of eight reps of each exercise, resting 30 to 60 seconds between each set. Jump over each cone in a diagonal, zig-zag manner as quickly as possible. Stand behind and slightly to the side of the first cone. Zig-zag jumps are similar, except that instead of jumping forward over the cones, you jump diagonally over them. Stand facing the first hurdle or cone and hop over each cone, trying to reduce the time your feet are in contact with the ground. To perform hurdle hops, set out short hurdles or small cones in a single-file line, with each one a few feet apart. Hurdle Hops and Zig-Zag Jumpsīegin your workout with two-foot-hop exercises such as hurdle hops and zig-zag jumps, which improve how quickly you’re able to take off from the ground. For workouts to be effective, when doing plyometrics perform each repetition as explosively as possible. Before each session, perform five to 10 minutes of light cardio, followed by dynamic stretches that target the lower body. Therefore, spread two workouts throughout a week period, with three days off in between each one. Alternatively, give LES MILLS GRIT Cardio a go – it’s short, sharp high-intensity interval training (HIIT) that provides plenty of opportunity benefit from jumps, leaps, runs and more.Because of the intensity of plyometrics, your neuromuscular system needs at least three days off in between training sessions. With no need for equipment or excessive space you can smash out sets of tuck jumps or squat jumps any time you please. Drive with your arms up and push off the floor.Sit your butt down and back to just above the knee line.Start with your feet wide and your chest up.Like tuck jumps, power-packed squat jumps recruit the maximum number of muscle fibers and enable your body to churn though lots of calories. If you want a little variety (or you’re not so keen on the knees-up nature of the tuck jump), the squat jump is a great alternative. If you feel like you absolutely can’t go on simply take a short break, and then keep going – with a little practice you’ll be breezing through sets of continuous tucks in no time! When it gets tough focus on your mental fortitude to push you through. ![]() To get the most from your tuck jumps try doing as many as you can in quick succession. Bend your knees as you land to absorb the impact.Drive your arms up and push off the floor.Start with your feet apart and your chest up.While on the outside it looks like a simple jump, there are a few tricks to perfecting your tuck jump technique. Not only a calorie killer, this explosive movement integrates all the major muscle groups and helps build incredible strength in the legs and core. A solid set of tuck jumps is one of the best ways to quickly spike your heart rate – helping torch calories and rid fat. If you want to take the intensity of your workout up a notch you can’t look past the tuck jump.
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