Pushtoday
MuscleChemistry Registered Member
by Jill Lee, Demand Media
One of the most effective ways to develop speed is by doing plyometrics. Coaches and trainers rely on plyometric drills when training their athletes and clients to get faster and generate more power. If you’re looking to increase your speed either for sports, racing or general bragging rights, plyos can be a great way to achieve your goal.
[h=2]Power of Plyos[/h]Whether you recognize the word or not, you’ve probably either seen or done plyometrics, which are common athletic drills that, according to BodyBuilding.com, encourage muscle development, speed agility, endurance and quickness. These exercises are often associated with football players, sprinters and athletes who must be able to explode with power and speed. Examples include moves such as quick-feet, box jumps and high-knees, each of which teaches your muscles to respond quickly and reach their maximum effort in a short amount of time.
[h=2]Developing Speed According to Donald Chu, Ph.D, author of “Jumping into Plyometrics,” the reason plyos are so effective at developing speed are because they teach the proprioceptors of your muscles and joints to push off the ground with greater force. A study from the University of Nebraska also found a significant correlation between vertical jumping ability and 10K time. And, according to “Runner’s World,” this study and others have shown that plyo training improves running economy, lower-body flexibility and stride length, while strengthening the lower-body muscles, tendons and ligaments.[/h][h=2]Plyo Equipment[/h]Although many plyometric drills can be done without the use of equipment, there are several items used in standard plyo workouts to help encourage the development of speed and power. Jump ropes, plyo boxes, resistance bands and agility ladders allow coaches and trainers to put their athletes through workouts that can be done as part of a warm-up routine or as a separate training session. But because many of the moves simply involve jumping, skipping and high-knees, a quality plyo workout is possible without anything more than open space.
[h=2]Plyo Speed Workouts[/h]Before jumping -- literally -- into a plyo workout, it’s important to warm up with a short jog. After the muscles are awake, it’s time to get started. If speed is your goal, incorporate jumping drills such as vertical jumps (either with or without a plyo box), ankle hops and standing long jumps. Also include quickness sets such as quick feet and ladder drills. Depending on your access to equipment, you can also do high-knees with resistance bands or Kinetic Bands or sets of differing jump rope moves. Each session should last only a few minutes but be intense and aggressive in order to maximize the time and energy.
One of the most effective ways to develop speed is by doing plyometrics. Coaches and trainers rely on plyometric drills when training their athletes and clients to get faster and generate more power. If you’re looking to increase your speed either for sports, racing or general bragging rights, plyos can be a great way to achieve your goal.
[h=2]Power of Plyos[/h]Whether you recognize the word or not, you’ve probably either seen or done plyometrics, which are common athletic drills that, according to BodyBuilding.com, encourage muscle development, speed agility, endurance and quickness. These exercises are often associated with football players, sprinters and athletes who must be able to explode with power and speed. Examples include moves such as quick-feet, box jumps and high-knees, each of which teaches your muscles to respond quickly and reach their maximum effort in a short amount of time.
[h=2]Developing Speed According to Donald Chu, Ph.D, author of “Jumping into Plyometrics,” the reason plyos are so effective at developing speed are because they teach the proprioceptors of your muscles and joints to push off the ground with greater force. A study from the University of Nebraska also found a significant correlation between vertical jumping ability and 10K time. And, according to “Runner’s World,” this study and others have shown that plyo training improves running economy, lower-body flexibility and stride length, while strengthening the lower-body muscles, tendons and ligaments.[/h][h=2]Plyo Equipment[/h]Although many plyometric drills can be done without the use of equipment, there are several items used in standard plyo workouts to help encourage the development of speed and power. Jump ropes, plyo boxes, resistance bands and agility ladders allow coaches and trainers to put their athletes through workouts that can be done as part of a warm-up routine or as a separate training session. But because many of the moves simply involve jumping, skipping and high-knees, a quality plyo workout is possible without anything more than open space.
[h=2]Plyo Speed Workouts[/h]Before jumping -- literally -- into a plyo workout, it’s important to warm up with a short jog. After the muscles are awake, it’s time to get started. If speed is your goal, incorporate jumping drills such as vertical jumps (either with or without a plyo box), ankle hops and standing long jumps. Also include quickness sets such as quick feet and ladder drills. Depending on your access to equipment, you can also do high-knees with resistance bands or Kinetic Bands or sets of differing jump rope moves. Each session should last only a few minutes but be intense and aggressive in order to maximize the time and energy.
