The effects of a 6 week plyometric training programme on explosive strength and agility in professional basketball players article pdf available september 20 with 2,198 reads how we measure. Books by michael yessis author of explosive running. The eccentric phase involves varying degrees of muscle lengthening and is sometimes referred to as preload or prestretch. A plyometric program should be implemented in an athletes offseason and preseason phases plyometric training can occur inseason, but should be of less volume than offseason or preseason lower level, less intense plyos should make up most of your offseason volume, while higher intensity plyos are. From the shock method to plyometrics fred wilt popularised jump training used by eastern bloc coaches in the usa, pioneering the term plyometrics. While this is a good guideline for some of the higher intensity drills, simple jumps in place and hops over very low barriers can be used with most athletes as long as they have demonstrated the ability to land properly. Pdf effect of selected plyometric exercises on explosive strength. What is a good book on plyometrics and where can i get it. Pdf effects of plyometric training on explosive strength. An example of a plyometric program to improve your vertical would be 3 sets of 10 drop jumps, 3 sets of 10 squat jumps and 3 sets of 10 countermovement jumps 2x a week. Female athletes demonstrate a significant weakness in the hamstrings as compared to their male counterparts 4. Plyometrics can be very hard on your joints and i would recommend to always practice with caution. Explosive plyometrics yessis pdf michael yessis plyometric training achieving explosive power in sports free download as pdf file. This creates a highly effective tool that the athlete will be able to use the rest of his or her career.
Cissik,ms,cscs,d,nscacpt,d lyometrics are a type of exercise that crop up in the mainstream media and health clubs fairly often as a means to enhance athletic performance. Before attempting this, be sure that the machine has safety catches that will not allow the resistance platform to fly off the machine. This book gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. Rapid stretch of an activated muscle lengthening contraction, eccentric contraction 2. Workout pdf stair 1 workout pdf stair 2 workout pdf box line jump workouts pdf slide board workout pdf. Speed development and plyometric training presentation 6 2006 nsca certification commission page 4 3. Exploring the principles of highintensity plyometric training, power assessments and the development of both long and shortterm conditioning programmes, this handson guide covers the subject completely. Yessis brought this information on plyometrics back to the us and in the following years was able to create even more ways of using this method to train and improve explosive power. The term plyometrics became very popular with the publication of many books on. They were easier to perform and the name plyometrics stayed with them. Featured in performance cycling conditionings newsletter. A read is counted each time someone views a publication summary such as the title, abstract, and list of authors, clicks on a figure, or views or downloads the fulltext. Highpowered plyometrics is a systematic guide to explosive power training for athletes, coaches and strength and conditioning experts. Pdf on jan 1, 2015, george j davies and others published current.
Explosive exercise can be defined as a movement in which maximum or near maximum rates of force development. Upon reading his initial material other authors soon wrote books in which plyometrics were described as jump exercises not as shock exercises. Even though the parameters associated with highintensity contractions and muscle performance have not been fully examined, it is possible that positive effects may occur if highload. Understand the scientific concepts of developing explosive power. Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout, and dont overdo it. The effects of plyometric, weight and plyometricweight training on anaerobic power and muscular strength 83 durations of training periods, different training statuses of the subjects, or different training designs i. Plyometrices are the icing on the cake, they are the ingredients which will dramatically increase your speed and power. Of some of these exercises see the dvd that will accompany this book. Sep 01, 2006 although plyometric training has been shown to increase performance variables, little scientific information is available to determine if plyometric training actually enhances agility. Cscschuspeed development and plyometric trainingcomplete. Therefore, the purpose of this study was to determine the effects of a 6week plyometric training program on agility. Pdf the effects of a 6 week plyometric training programme.
Identify components of a plyometric training program. Plyometrics are primarily used by athletes, especially martial artists and high. How to use plyometrics to become an explosive beast. When landing and takingoff for another jump attempt, the skater must minimize the time spent on the ground, and rebound quickly back from the floor. Issuu is a digital publishing platform that makes it simple to publish magazines, catalogs, newspapers, books, and more online. Plyometrics book pdf plyometrics book pdf plyometrics book pdf download. Background plyometric exercises have been successfully used by sprinters and power athletes to develop their fast twitch muscle fibres and improve their performance.
Combat athletes are bigger, faster and more explosive than ever before. Explosive plyometric exercises may improve the neural efficiency through enhancement of. When comparing yessis and chus books, chu takes the theory further into practice by explaining how explosiveness can be trained for different kind of. Explosive plyometrics, dr michael yessis free download as pdf file. Easily share your publications and get them in front of issuus. Feb 27, 2020 written by funk roberts of plyometrics. The topic is well defined and explained, but there could be more practical details. Shortening contraction concentric contraction to produce the functional force outcome plyometric training 3 what are plyometrics. Although this type of training has been around for over 40 years, it is only in the last decade that plyometrics has become a buzz word. Plyometrics for basketball pdf by kent james issuu. After reading high powered plyometrics by james radcliffe and robert farentinos, the participant will be able to.
Plyometric fundamentals western washington university. In general, the term plyometrics refers to types of jumping or throwing drills that are designed to help increase an individual s explosiveness. Pdf the purpose of the present study was to determine the effect of selected plyometric exercise on. Explosive running, explosive plyometrics, kinesology of exercise. Abstractwe examined the effects of 2 plyometric training programs, equalized for training volume, followed by a 4week recovery period of no plyometric training on anaerobic power and vertical jump performance. Yuri verkhoshansky a former soviet sports scientist and coach, in the late 1960s and early 1970s.
When performing advanced exercises, like depth jumps, i would recommend to have a coach around. Plyometric, exercise, agility, explosive strength, speed. In this article i would like to talk about a new book, biomechanics and kinesiology of exercise, the latest version of the bestselling book, kinesiology of exercise. Background explosive plyometrics is a form of explosive training used to increase speed, quickness and power. Explosive plyometrics, dr michael yessis free download pdf. Explain the phases of the stretch shortening cycle. Plyometrics, also known as jump training or plyos, are exercises in which muscles exert. Plyometrics the shock method was created by yuri verkhoshansky in the late 1960s, early 1970s. Myer discusses how to increase an athletes overall performance by using plyometric exercises and the physical concepts upon which they are based. Wilt was a member of the 1948 and 1952 ol mpic teams and famo s fo his legenda indoo milethe 1948 and 1952 olympic teams, and famous for his legendary indoor mile. Explosive plyometrics, dr michael yessis weight training muscle. Elite sprinters show significantly less ground touchdown times than others 5.
Michael yessiss most popular book is supertraining. Using plyometrics to improve your triathlon performance. Michael yessis if this is your first visit, be sure to check out the faq by clicking the link above. Maximal effort on all jump attempts appropriate use of both upper body arms and lower body legships. Website, michael yessis is a teacher, sports performance trainer, biomechanist, and author.
Keep in mind that although explosive plyometrics uses jumps, not all jump exercises are plyometric. The effects of a 6week plyometric training program on agility. Fred wilt interpreted plyometrics as exercises that produce an overload of isometrictype. How shock plyometrics can make you more explosive written by ryan parker most people who train have heard of plyometrics and the fact that plyometric training can improve power output is fairly common knowledge. Pdf current concepts of plyometric exercises researchgate. Depth jumps were executed as described by yessis and. Full text full text is available as a scanned copy of the original print version.
If you are still a beginner, you shouldnt train with plyometrics yet, as its so easy to injure yourself. The keys to success for jumpplyometric training are. The latter book has been in use since 1990 and has served as. Ive found the donald chus jumping into plyometrics to be the best plyometrics book which ive ever read. A type of exercise using explosive movements to develop muscular power, esp. Michael yessis has 21 books on goodreads with 1153 ratings. Plyometrics improves your vertical, athletic performance, agility, sprint times and distance running. He called his method the shock method which more accurately described what happens in a true plyometric action. Following are basic guidelines to the proper use of plyometric training, as well as exercises that can easily be learned without a high risk of injury.
The unique biomechanical technique analysis followed by a customized training program consisting of specialized strength exercises that include explosive plyometric exercises specific to improving the individual athletes personal technique. This orderly format is that eccentric muscle contractions create the most force, followed by isometric. Using plyometrics to improve your triathlon performance p. The main aim of this study was to determine the effects of a 10week plyometric training program on explosive strength, acceleration capacity and kicking speed in young elite soccer players. Effects of plyometric training and recovery on vertical jump. Bodyweight exercises are great for building strength as it is, but add a plyometric element like a jump or an explosive movement and youve just taken your workout to a whole new level. Some of verkhoshanskys articles were translated by dr.
Acute effects of plyometric exercise on maximum squat. Explosive plyometrics, dr michael yessis download as pdf file. Explosive plyometrics, dr michael yessis weight training. This shows that the plyometric exercises themselves had a greater effect in the decrease in power output rather than the type of weight training. This is the definitive book on what are real explosive plyometrics. Plyometrics for soccer vern gambetta optimum sports training introduction proper plyometric training can greatly improve the speed and explosive power of soccer players.
This is where explosive plyometrics can improve your performance greatly. Define the components involved in the stretch shortening cycle. Explosive plyometrics can give you the speed and power you need for any sport. Get a printable copy pdf file of the complete article 222k, or click on a page image below to browse page by page. Verkhoshansky, introduced the shock method in the u. Most martial arts rely on fast, explosive movements like hopping, jumping, kicking, pushing, punching, throwing, hitting and slapping. Explosive plyometrics gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. Plyometrics includes explosive exercises to activate the quick response and elastic properties of. How to develop explosive power for grappling using plyometrics. He began a collaboration with trainer michael yessis to promote plyometrics.
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