Excerise 1) In a square we jumped over small hurdles, into the square then back out of the square, then towards the left, then to the right and then out of the square.
Tests: Dynamic Balance, Speed, Explosive Power, Co-ordination, Agility
Excerise 2) We took a short run up to a spring board and jumped on to a tall box, we then jumped off and then jumped over a box half the size and then jumped over a smaller box. We did this without pausing inbetween each jump, so the time between landing and jumping again was short.
Tests: Explosive Power, Speed
Excerise 3) We jumped over four benches, jumping at a high speed. The time between landing and jumping was short, as we didn't pause after landing.
Tests: Explosive Power, Speed, Co-ordination
Exercise 4) Two springs were placed on an agility mat, with a gap between the two springs. We did a press-ups on the springs, and then dropped into the gap between the springs and did a press-up and we pushed up hard so that we could do a press-up on the springs, we did this for 4-6 press-ups before switching over.
Tests: Explosive power, strength
Exercise 5) We carried a 3kg medicine ball on our chest, below our elbows, we then jumped as far as we then got into a lumbar curve position and jumped as far as we could along a long agility mat, we did this untill we reached the end of the mat.
Tests: Explosive Strength
Advantages of Plyometric Training
- Develops more then one componet if fitness
- You wouldn't get bored of doing the excerise in a routine
- Your not fatigued during the session, so you can work harder during the intervals of work
Disadvantages of Plymoteric Training
- A lot of equipment is needed to do the session
- Guidence is needed on some of the excerises
- DOMS occur afterwards
An example of a more basic Plyometric training circuit, which focuses on speed and explosive power
An example of a more basic Plyometric training circuit, which focuses on speed and explosive power
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