I recently found this website: http://www.sport-fitness-advisor.com/plyometric-training.html It's pretty useful in my opinion, supplies you with alot of information. . Hell the title of this thread shouldn't even be specified to just polymetrics but thats just what I found most useful. Anyone got some upperbody polymetric drills they do? which dont involve equipment lol I want something I can do at home after a work out or on a day I didn't get to the gym.
Damn, I'm planning on doing some upper body polymetrics. . claims to help with your explosive power =p I'll try it out for a little once I start getting back into shape thanks for the info.
Well iv got arthritis in one knee frozen ligaments in my ankles and a permanently striated quad. So have fun and all...
Wow, way to help him out here...just kidding with you man. Anyway, on to your query. The first thing you should know when starting to do Plyometrics is that you are probably already doing them in one way or another. Every time you play basketball you are. Boxing, in a sense, involves plyometrics. Keep in mind, though, when beginning a high-intensity plyometric training regime, you want a solid base of strength in place, because plyos can be very strenuous on your joints, as well as your CNS (Central Nervous System). Different sources will quote different numbers, but I will just say you need to be fairly strong to begin to get the benefit from them. Plyos will essentially help quicken the stretch shortening cycle (SSC). An example of the SSC is when you bend your legs before you jump. Try jumping without bending your legs first, and you will see the benefit of the SSC. Plyos help to make this movement more efficient, quicker, and allow your body to store more energy for the concentric phase of the movement. This translates to boxing very simply - everyone pulls back (some more slightly than others) before they punch. It can be very subtle, but plyometrics, when utilized properly, will help shorten this stage, as well as allow you to more efficiently transfer energy. They will also help create an overall more explosive athlete, which can help from your footwork, reflexes, so on and so forth. As far as specific exercises, do not just focus on upper body plyos. I would say the lower body is just as, if not more important, even in this case, as well as certain exercises for the core that are somewhat "plyometric" in nature. I know you said you have no equipment, but if at all possible I would venture to say you could make a homemade medicine ball for virtually nothing. Take an old basketball or soccer (or football, depending where you are) ball, cut it open, fill it with sand, and duct tape it completely over. Adjust the amount of sand for desired weight. Specific exercises I would recommend are: Depth Jumps Knee Jumps (from your knees, jump to your feet, as quickly and explosively as possible) Lateral Jumps Broad Jumps Box Jumps (if a plyo box or any other suitable piece of equipment is available) Plyo Push-Ups (variations include multiple claps, elevated feet, clapping behind the back, etc. etc.) Plyo Pull-Ups (grips can be interchanged, as well as multiple claps, etc.) Medicine Ball Throws Overhead Medicine Ball Throws Medicine Ball Twists The MOST important thing to keep in mind with plyos is this - QUALITY not QUANTITY. As soon as the movement starts to slow down, stop. Period. These exercises are ALL about explosiveness and speed of movement, once you slow down the benefits starts to diminish and the likelihood of injury increases.
I remember when I used to play football, during the off season we would do plyometrics, the results were amazing.
Thanks for the info I have a medicine ball but i meant as in pull up bars and bench press type of equipment. . Once again, Thanks.
