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post #1 of 4 (permalink) Old 02-08-2003, 02:56 PM Thread Starter
The Alpha Omega Frog
 
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Plyometrics

Guys and Gals...

Anyone here have a plyometric program that they follow? Not so much targeted for increasing your vertical jump but more so for speed and agility. Explosive power.

Its been awhile since Ive done a few circuits and I cant remember the majority of exercises to devise my own routine. So it you got one thats been proven to work...spill it!
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post #2 of 4 (permalink) Old 02-08-2003, 09:20 PM
 
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Plyos can be hard to describe. It is much easier to show. But anyway, there are tons of websites out there for plyos. Here is one for you to check out:
http://www.brianmac.demon.co.uk/plymo.htm
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post #3 of 4 (permalink) Old 02-09-2003, 04:10 PM Thread Starter
The Alpha Omega Frog
 
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Quote:
Originally posted by 92special
Plyos can be hard to describe. It is much easier to show. But anyway, there are tons of websites out there for plyos. Here is one for you to check out:
http://www.brianmac.demon.co.uk/plymo.htm
Thanks for the site. I know what they are. I was just wondering if anyone here was doing some hard sessions so as I could copy their workouts. For example.: 60 lateral obstacle jumps in 30 secs x 3 sets. Or continuious depth jumps for 30 seconds.

Figured some of the ex football players would have them stored in memory.
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post #4 of 4 (permalink) Old 02-10-2003, 04:09 PM
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I don't know names of most of the execises I do, most of them are variations of things I was taught by track coaches. A couple of my favs:

Obstacle jumps: I'd prefer to have access to hurdles, but have used other things, from scrap wood to pillows and books, anything to give me a target. Lay them in a pattern, so that you jump forward, then right, then forward, then left, then forward again. Turn and repeat. Don't worry so much about height, unless that is what you are training for, but try to spend as little time on the ground during your transitions. If you feel comfortable enough, you can start reversing it when you finish, and jumping backwards.

5 spots: Mark 5 spots on the ground with tape, 4 in a square, and one in the middle, the sides of the square about 2 feet long. Starting on the middle mark, jump to a corner, and back to the middle, as quick as possible, moving around the square as many times as possible in a given period of time.

Staged obstacle jumps: Line up obstacles or boxes, like aerobics steps, in a line, a few feet apart. Vary the height of the obstacles without a pattern. Jump laterally over or on to and over the obstacles, moving quickly over the shorter ones, and exploding up over the taller ones. When you hit the end, switch directions without slowing down, and reverse the course.
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