With the amount of speed, power, and energy required to perform these movements they are best done towards the beginning of the training day, after the warm up and before big lifts like squats and deadlifts which can drain strength and tax the central nervous system. Simply stated it is very difficult to perform plyometric exercise slowly with half effort. Like all exercises, there are different levels to the plyometric exercises and the exercises should be appropriately in accordance to the age, sports and ability of the athlete.Įven using low-level plyometric exercises the power and energy expenditure is going to be around 90-100% of the athlete’s ability. Proper Programing for Plyometric ExercisesĪfter the foundation is built and the athlete is ready to add plyometric movements into their training there are some things to consider. Injuries to the Achilles tendon, shin splints, and patellar tendinitis are all possible when doing plyometrics with poor movement mechanics and a low strength foundation.
![high knee tuck jumps high knee tuck jumps](http://www.bodybuilding.com/exercises/exerciseImages/sequences/793/Male/m/793_2.jpg)
![high knee tuck jumps high knee tuck jumps](https://www.tipshealthline.com/wp-content/uploads/2019/03/Knee-tuck-jump.jpg)
If the athlete performs plyometrics poorly for a longer period of time the injury risks become more probable. If the knees or ankles collapse during the landing, at the very least, the athlete is not generating maximal transfer of power due to their body structure not being aligned and energy is leaking improperly through the limbs. Once this is achieved being able to perform the same movements with an external load is essential.ĭuring the landing of even a small jump, the body absorbs the weight of the body as well as the force of gravity being able to perform the movements using bodyweight only is not enough to deal with the force of gravity coupled with bodyweight.
![high knee tuck jumps high knee tuck jumps](http://www.higher-faster-sports.com/images/QuadDomJump.jpg)
#High knee tuck jumps full
Being able to squat and lunge through a full ROM with control and stability is mandatory. Building a Foundation with Plyometric Trainingįirst thing is first athletes need a good foundation of strength and proper movement mechanics. I will be primarily focusing on plyometric training for the lower body since it is more popular and relevant to increasing speed, agility, and power.
#High knee tuck jumps how to
Though conceptually simple and very beneficial for sports performance, it is very important to establish a good foundation and progressively program the athletes into training programs to get maximal benefits and avoid some serious injuries along the way in this article I will explain exactly how to do so. When that energy is used immediately, within the 0.1-0.2 second timeframe, it creates a powerful concentric phase where the muscles lengthen and generate a powerful movement towards a desired direction. To further illustrate this type of training think of the muscles like rubber bands when the body lands the muscles go into an eccentric loading phase that lengthens or stretches creating potential energy. The transition time between the landing time and the power phase is very short (between 0.1-.02 seconds) to allow for the best performance effect. A true plyometric movement involves a power movement, like a jump, only after a quick counter landing movement. Most athletes and adults involved with sports have heard the term “plyometric training” and many associate it with explosive jumping movements, which is partially correct. I assure them that the best results are acquired through a properly structured program focusing on increasing the athlete’s necessary range of motion (ROM), building proper strength as the foundation for these movements, and then fine tuning the movements with power, agility, and appropriate plyometric training.
![high knee tuck jumps high knee tuck jumps](https://hiitacademy.com/wp-content/uploads/2015/02/high_knees.jpg)
I let the athletes and parents know that those are two very important athletic attributes to develop, and they are enhanced through much more than simply doing sprints for speed and jumps to improve their vertical. When a new athlete comes into the gym and we go through the standard routine of a health history, physical assessment testing, and training goals one of the most common goals I hear from the athletes, and even more so the parents, is the desire to increase speed and jumping ability. Learn Doug Fioranelli’s top 8 plyometric exercises ranging from basic to advanced. Every athlete wants to enhance their speed and jumping ability, but few understand that they can also be increasing their range of motion (ROM) at the same time.