The following are the eight different types of plyometrics:
1) Jumping Jumps – These are the most common type of jumping exercise.
They require high jumps with a very short period between each jump. You must have good coordination and strength to perform these exercises properly. To do them correctly, you need to make sure that your legs move forward at the same time as your arms and hands move backward during the jump. If you don’t do it right, then you will fall down.
2) Squatting Jumps – These are similar to jumping jacks except they involve squatting instead of jumping.
The main difference is that while you’re sitting on the ground, your feet stay close together so that when you jump up, your feet land on top of each other. This makes it easier to keep balance while doing these exercises.
3) Running Jumps – These are similar to jumping jacks except you run instead of jump.
You need to be fast enough to reach the top of the jump before your legs lose control. When running, your feet should not touch the ground until after you’ve reached the top of the jump. Your arms and hands should remain straight throughout all this movement.
4) Depth Jumps – These are simpler than the other jumping exercises.
You only need a specific spot to stand on and you need to jump off it as far as you can into a pit or on the ground. The key is to make sure that you jump off the landing point as far as you can so that when you land, your legs absorb most of the shock. If done right, then you should not feel any pain in your legs after doing these exercises.
5) Bounding – This exercise is done by having one foot on the ground and then kicking your other foot up and then bringing it down followed by your first foot.
You can do this in a rhythm so that it almost looks like you’re running in mid-air. The key to making this exercise work for you is to make sure that your legs do not cross over each other while doing them and make sure that you keep your knees straight when jumping up. You can do these while running as well to make them more intense.
6) Depth Hops – This is similar to the depth jump in that you only need a specific point to stand on before jumping in the air and back onto the same spot.
The difference with this exercise, is that you need to take a few steps backward so that you reach the same point you were at before you jumped. You can then use that same spot to jump off into the air again.
7) Step-Ups – These exercises are done when you jump up and then land back on the same spot when your feet are lifted up.
You must make sure that your knees do not bend when they are not supposed to or else you will lose your balance. You can do these with one foot or two, but you should concentrate on doing them with one foot at a time since this will make it easier for you to keep your balance.
8) Side Jumps – These are similar to the depth jumps, except you jump to the side instead of jumping straight up and down.
The key with these exercises is to make sure that you don’t twist your body as you jump to the side or else you will lose your balance. It is best if you concentrate on jumping as far to the side as possible rather than jumping straight up and down.
1) Lunge Jumps – These are best done at the start of this exercise program since they will help you develop the proper momentum for jumping.
You only need to do a few of these before you start doing the other exercises in this chapter. What you do is stand with your legs together and push off with a quick jump while spreading your legs apart in mid-air. You then bring them back together when you land.
2) Reverse Lunge Jumps – These are similar to the lunge jumps, except you start with your legs apart and then jump them back together in mid-air.
These will help you get use to the momentum of jumping while your legs are close together.
3) Side Lunge Jumps – These are like the reverse lunge jumps, except you jump to the side instead.
Keep your legs apart when you jump to the side and bend them when you land.
4) Squatting Lunge Jumps – These are like the lunge jumps, except you need to squat down for a moment before jumping.
This action will help you get your momentum going and help you jump higher and further than before.
5) Standing Long Jump – This is the first exercise that does not start with a jumping action.
To do this exercise, you only need to take a few steps back and then jump as far as you can forward without running or walking forward. Your legs should be slightly bent when you land. You can do more than one jump, but you should wait several minutes before trying again since these exercises will really work your legs.
6) Running Long Jump – After you have mastered the standing long jump, you are ready for the real thing.
To do this exercise, you need to run as fast as you can and then jump forward as far as you can. As with the standing long jump, you should have slightly bent legs when you land.
7) Continuous Long Jump – This exercise combines the two previous exercises by having you do a long jump without stopping.
The more you do this exercise, the longer your legs will become stronger and more powerful.
8) Hurdles – These are wooden or metal posts that stand between one and two feet above the ground.
You need at least three of them; one eight feet apart from the next and the last twelve feet apart from the second one. You can increase their distance apart, but you will need more than three of them. The goal is to jump over each one without touching the posts or the ground in between. To increase the difficulty, you can increase the number of hurdles and spread them out farther apart.
Running is an amazing thing. It’s a lot like swimming in that respect…but I digress.
You can run for many reasons. You can run to train for other sports like football, track and field, or just to stay in shape. You might need to run to avoid an angry dog or another danger. As you grow older, you might start running to stay in good health or to prevent diseases like heart disease or diabetes.
Finally, you might even run for fun! No matter what your reasons are for running, this chapter will help you on your journey.
The first thing your coach might tell you is to always start off slow. Don’t just jump into a full out sprint during your first warm up lap. An easy pace is a little faster than a walk, but it isn’t really strenuous. This will get your blood flowing and prepare you for faster speeds later.
He or she might also have you do a few laps around the field to see what your pace is like over a longer distance.
After warming up, your coach might have you start doing some strength training. You will start by stretching your legs. When this is complete, you might do some jumping exercises like jump roping or squatting and lunging with added weight. These exercises will get your legs used to strenuous activity and build up their strength and endurance.
Afterwards, your coach might have you do some different exercises to work on your speed. For example, you might run short distances back and forth over a line drawn on the ground and then try to turn around and come back before you touch the ground (like in the basketball game “Keep-A-Basketball”). You will want to repeat this many times to get your laps up.
Another similar exercise is called the Bunny Hop. For this one, you will again run back and forth over a line, but this time you will try to touch your toes while you’re running. The name of the game is not to let your knees lift up too much, which would count as a foul and you would have to start over. You will probably want a few practice tries before you try for the real thing.
Just don’t spend too much time on this exercise or you might tire yourself out before the main part of practice begins!
Once you’re done with strength training, it’s time to move on to the main part of practice: running drills! Your coach will probably put you and your teammates through a number of different running drills to help you get in better shape. He or she might have you run around the field through a number of different patterns: vertical, horizontal, zigzags, etc.
This is all done to improve your footwork and to help you learn to run in different directions and patterns. When the team gets together for a game, you don’t just run in a straight line (or in some cases, like football, only run straight ahead). You run in every direction imaginable.
Your coach might also break you into small groups to work on specific plays or passing patterns. For example, he or she will show one group how to execute a play around the goal box and have the rest of the team defend that same play. This will give each player on the team a chance to try out every position and will make the plays and defenses more natural when it comes to the real games.
After all that’s done, your coach will probably have you do some sprints and other fun things to test your speed, agility, and stamina. These are very important for any athlete so don’t be surprised if you’re a little tired at this point. By the time it’s all said and done, you should be ready to collapse!
When all is said and done, you’re probably going to be really tired. The good news is that you get to wash off all of that sweat you worked up and take a nice shower! Soap is optional but it’s certainly encouraged. Take as long as you need; your coach isn’t going to rush you.
When you’re done, you get to change back into your regular clothes and go home.
Because you worked so hard at practice, your coach is going to want to hear how well you did. He will want one of your parents or a guardian to come in and sign your report on what you did during practice that day. You don’t have a whole lot of homework because you’ve mostly been studying things like math, reading, and other skills that are important for every day life. There isn’t a lot of reading either; everything is designed for people who aren’t exactly the best at English or other subjects.
On weekends, you get to rest. You don’t have to go to school and you don’t have to worry about any of your classes. The coach might have you do a light workout so you don’t get too out of shape, but that’s about it. You might even get a few days off for good behavior.
Now that you’ve learned about the good stuff, it’s time to learn about the bad stuff.
One of the more obvious bad things is injuries. Sometimes people get hurt; it’s just a fact of life. But imagine if you got injured while playing a game and hurting yourself was against the rules! You could get in big trouble and it could ruin your chances of a future in this sport.
That’s why it’s in your best interest to always wear the protective gear that your coach gives you. He or she isn’t just doing it to torture you; they’re doing it to keep you safe and protect your future. Your coach might give you a hard time sometimes, but they really do care about you and your future. You just need to take the time to think about it like that every once in a while.
There is another bad thing that you need to be aware of and that’s people. There are some folks out there who would try to take advantage of a young person such as yourself. Whether it’s because they want you to throw a game or just straight up ask you for money, there are going to be people like that.
Your job is to avoid these people at all costs. If someone comes to you and asks you to do something you don’t think is right, you need to say no. If a guy is offering you money to throw a game, you better just throw the game as crappy as you can. You come out of it alive and with your integrity still intact, which is more than that guy is going to be able to say after you’re done with him.
Now that you know about the good and bad things, it’s time to find out which one of our prospects you are. Remember though, whichever one you are, you’re still a winner in our book!
Alright, let’s find out.
Sources & references used in this article:
Quantification of vertical ground reaction forces of popular bilateral plyometric exercises by BJ Wallace, TW Kernozek, JM White… – The Journal of …, 2010 – cdn.journals.lww.com
The effects of plyometric training on sprint performance: A meta-analysis by ES de Villarreal, B Requena… – The Journal of Strength & …, 2012 – journals.lww.com
Jumping into plyometrics by DA Chu – 1998 – books.google.com
Effects of different plyometric training frequencies on components of physical fitness in amateur female soccer players by R Ramirez-Campillo, F García-Pinillos… – Frontiers in …, 2018 – frontiersin.org
Electromyographic and kinetic analysis of complex training variables by WP Ebben, RL Jensen, DO Blackard – The Journal of Strength & …, 2000 – academia.edu
Evaluating plyometric exercises using time to stabilization by WP Ebben, T VanderZanden, BJ Wurm… – The Journal of …, 2010 – journals.lww.com