Plyometric Workout - PowerPoint PPT Presentation

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Plyometric Workout

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  1. Plyometric Workout Low intensity and High intensity workouts

  2. Plyometric workout help build muscle strength, muscle endurance, and explosiveness. • Completing multiple exercises in a row is a technique developed by IstvanJavorek who has trained multiple Olympic medalists.

  3. Workouts • Select four or five exercises. • Complete them in succession. Example: 10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops Rest 10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops Rest 10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops Move on to new set of exercises I would pair the box jumps together Then the high intensity together. Then the upper body workouts

  4. Set 1 • Squat Jumps • Split leg jumps • Tuck jumps • Single leg lateral hops

  5. Squat Jumps

  6. Split Squat Jumps

  7. Tuck Jumps

  8. Single Leg Lateral Hops

  9. Set 2 • Jump to box • Lateral jump to box • Lateral box push offs • Lateral hurdle jumps

  10. Jump To Box

  11. Lateral Jump to Box

  12. Lateral Box Push Offs

  13. Lateral Hurdle Jumps

  14. Set Three • Bounding ( for height, for distance) • Zigzag hops • Rings jumps ( multiple patterns) • Depth jumps (box)

  15. Bounding

  16. Box Drill with Rings

  17. ZigZag Hops

  18. Depth Jumps

  19. Set four(Upper Body) • Overhead throws • Side throws • Overback throws • Slams • Plyopush-up

  20. Overhead Throw

  21. Side Throw

  22. Overback Toss

  23. Slams

  24. Explosive Starts

  25. Single Arm Throws

  26. Squat Throws

  27. Plyo-Pushups