Plyometric Exercises Of The Lower Body
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You can definitely increase your jump through one form of exercise known as plyometrics. If you have been doing plyometric exercises for a while now and have not seen any result, chances are you are not doing these correctly. If plyometric exercises are done correctly, these can increase a person's jump in just a few weeks.
Plyometric exercises could be done to both your lower and upper body. Plyometric exercises in the upper body are used by players in sports like badminton, softball, tennis, baseball, basketball, volleyball, and others. On the other hand, plyometric exercises of the lower body are used by players in sports like hockey, basketball, baseball, football, sprinting, soccer, track and field, and others.
With regards to intensity, remember that plyometric exercises also are of various intensities. Certain jumps and throws are of low intensity while depth jumps of 32 to 48 inches are of high intensity. Bounding exercises are of submaximal intensity while depth jumps of 8 to 20 inches are of moderate intensity.
When beginning, choose low intensity exercises then you can gradually increase to high intensity exercises. It is also not recommended to use weighted vests or ankle weights as adding additional load can decrease the quality and speed of movements. And the frequency of doing plyometrics must be thrice to four times a week with repetitions that are between 75 to 100.
When doing plyometric exercises, it is also very important to warm up beforehand. The suggested warm up exercises prior to doing plyometrics are toe jogging and straight leg jogging.
One sample of an upper body plyometric exercise is the squat throw. Start by standing with your feet slightly wider apart and knees bent slightly. With the medicine ball at your chest level, squat to a parallel stance. As quickly as you can, explode and jump as high as you can. Remember to shoulder press the ball as you start your jump. At the peak, your arms should be fully extended upwards. Remember to throw the ball as high into the air as probable. Also, it must be a quick squat, do not spend too much time in the squat position. Catch the ball and repeat the exercise.
The split squat jump is one lower body plyometric exercise. Start by standing on your feet that are hip-width apart. Make a two-foot step backwards with your left leg and stand on the ball of your left foot. Make sure that the feet are at a staggered stance. And your head and back must be erect, straight, and in a neutral position. Then, bend your lower body at the right hip and knee until the thigh is parallel to the floor. As quick as you can, jump vertically. In the air, switch your foot so that your back foot lands in front and vice versa. Before the jump, make sure that your ankles are in full plantar flexion.
To ensure that you benefit the most from your plyometric exercises, rest in between sessions, do the exercises correctly, and ask for supervision.
Article Source: Articlelogy.com
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