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Maximum power is trained when the athlete works in a range of between 95-100% of their maximum intensity. All too often athletes perform these power training drills at a low intensity thus defeating the purpose of overloading the muscles and maximizing you time spent training. Plyometrics has become the standard for power development with many trainers.

Power is simply the combination of speed and strength. In recent years many athletes and coaches have thought of power training as plyometric training due to the popularity of the term. However Authentic Ian Thomas Jersey , plyometric training is just one form of power training. Plyometric training refers to an athlete developing explosive movements through a concentric contraction (shortening of muscle) following an eccentric contraction (lengthening of muscle).

It is during this eccentric contraction that the maximum force generated by the muscle is attained. The amount of force generated by the muscles following an eccentric contraction is greater. How does this apply to making you faster? Well it is not only specific to the various movements involved in your sport but it allows you to develop a more explosive start which will help you to get to your destination more quickly.

It is the stored energy from an eccentric contraction when a muscle is stretched that is available during the following explosive concentric contraction. It is this stretching of the muscles prior to the explosive muscle contraction that is often referred to as the "loading phase." The key point here to know is that the greater the load and the faster the load will result in a more powerful contraction.

One key aspect for athletes to know is that the concentric contraction must be immediate after the eccentric contraction otherwise a lot of this energy will be lost. For example if you want to increase your vertical jump you will bend down and then immediately explode upwards. However, you are unlikely to achieve such a height if you bend down, wait a few seconds and then jump upwards. Therefore an athlete must try to jump as soon as they can following the eccentric contraction. This process is often referred to the stretch-shortening cycle and is what plyometrics is built around.

Now transfer this over to how it can make you faster. It could make you faster in getting to a ball if you can time your jump rather than just waiting in a crouched position. It could allow you to be faster if you learn to take off following this phase rather that trying to take off from a crouched position. In tennis you could become faster if you hit the ball Authentic Donte Jackson Jersey , land and recover and then learn to time your explosive start immediately from this position rather than a full upright or fully crouched position.

I found this to be true for the tennis players that I have trained. When waiting in the already crouched position on a return; I found out that they were slower to get off the mark compared to when they were able to time their forward movement. This is where learning the split-step the correct way will make you faster in getting to the ball.

Power training must be specific to the skill or movement that is being performed by the athlete. It is also important that when conducting power training that the load placed upon the body does not affect the actual specific sporting skill or movement. For example; you could where a weighted vest and try to perform a series of vertical jumps but if your specific movement patterns are effected then you are inhibiting the transferring benefit.

This is why when conducting plyometric exercises it is important to choose sport specific exercises with appropriate loading as there will be greater transference across in terms of physiological and learned adaptations.

Key plyometric exercises that help to improve speed include single leg hops, single leg bounding, pistol squats Authentic DJ Moore Jersey , double leg tuck jumps, double leg hops, alternate leg bounding Authentic Greg Olsen Jersey , incline two leg bounding, zigzag hops or one legged lateral bounding, lateral jumps Authentic Kawann Short Jersey , squat jumps and split jumps, depth jumps, alternating step ups Authentic Trai Turner Jersey , double leg jumps and single leg box squats. Additional plyo-metric training method include ladder exercises, stair training, medicine ball exercises Authentic Ryan Kalil Jersey , kettle ball exercises, bounding over cones, bounding over mini-hurdles Authentic Luke Kuechly Jersey , jumpskipping rope and stadium hops.

One of my favourite exercises is running sand dunes! This is a killer workout and a great way to add extra resistance and variety to your training programs. I guarantee that if you are looking for a fun new way to train your athletes then take them down to the beach where there are some sand dunes. You can also include some sprint sessions along the beach followed by some swimming. Your athletes will be ready to sleep for hours after this work out. It is also fun for them to be outside on the beach. Just be sure to include a proper warm-up and warm-down into your session.

After spending many years with coaches from a variety of sports in developing and designing their fitness and conditioning programs; it was quite apparent that many coaches did not know how to properly implement a plyometric program. The key areas of concern were that many coaches were not completely educated on how to teach and instruct each plyometric exercises. Other factors included the equipment used was of the wrong shape, size and weight for the athlete, the surface that they were performing the exercises on were poor and dangerous Authentic Cam Newton Jersey , the athletes didn't understand what they were working on or how it applied to their sport, athletes did not perform a proper warm-up prior to commencing a plyometric program, injuries were not reviewed prior to starting a plyometric training program Authentic Christian McCaffrey Jersey , plyometrics were used at the wrong time of the season such as introducing new plyometric exercises during the competitive season,
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