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Michael Yessis Plyometric Training Achieving Explosive Power in Sports – Free download as PDF File .pdf), Text File .txt) or read online for free. Download Explosive Plyometrics, Dr Michael Yessis. Keywords: Plyometric, Exercise, Agility, Explosive strength, Speed. 1. Introduction . [14] Yessis Michael (). Explosive Plyometrics.

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Explosive Plyometrics: Michael A Yessis: : Books

Classic side lunge long stride, trunk erect, side push-off leg straight but relaxed to stretch the fxplosive adductors. It is needed in all sports that require execution of skills while airborne. See also Bodybuilding Bodyweight exercise Calisthenics Weightlifting Plyometrics Weight training List of exercises Gym Legend c – compound exercise, i – isolated exercise.

Place your feet against the resistance plate squarely in the middle; when you are ready, release the safety catches and lower the resistance plate slightly via leg flexion. It is also a very effective way of increasing the speed and explosive force exploskve by any major body part action, whether it is the legs, midsection or arms. Handstand Depth Jumps 9.

Explosive Plyometrics, Dr Michael Yessis

As soon as you land, cushion the landing slightly but withstand most of the sideward and downward forces and then yesis back to the opposite side. This means duplicating pkyometrics coming as close as possible to the technique and muscle action involved in the competitive skill. Deep Squat Jumps Figure 2. The hips, knees, and ankles flex when landing and the joints extend on the upward return.

As you reach the end position quickly reverse 91 directions. Push-throw the ball so that it can be exploeive chest high by your partner. In many sports such as track, explosive plyometrics continue to be done in order to develop even greater speed and power. Bend the arms, leap up and then land on the floor in between the boxes.

Systematization of Special Basketball Exercises Condensed. Keys to Effective Jumping The take-off Before jumping upward you must go downward into a partial squat counter movement. This 1s why Dr.

Development of only absolute strength can have a negative effect on speed, quickness and explosiveness. After striding he threw mainly with the arm.


Ballistic training Eyssis Complex training Strength training. This in turn produces great tension in the yssis and tendons which is then given back in a return upward movement. Thus, it is important for open field runners who must make quick changes in direction, especially in forward and backward directions. The jumps should be executed for distance, but not so far that they slow you down in the takeoff.

Do not go any higher.

This period is also used for rehabilitation of injured muscles and joints, strengthening or bringing up to par the lagging muscles and improvement of technique.

Crunch i Leg raise c Russian twist c Sit-up c. The weight is held or worn. Covered yeessis this chapter is integration of these three body areas with some variations in the amount of force applied by the body parts.

Explosive Plyometrics I Dr. Explosive Chest Pass Purpose: You can also use Active Yessix instead of a medicine ball. In some cases the ankle joint undergoes a completely opposite action. Total Body Explosive Training Chapter 6: Doing this expkosive greater tension in the leg muscles so that as your raise the arms and trunk, the body actually becomes “lighter,” but the muscles still contract more forcefully.

In exerclses such as the good morning, placlng your feet hip width apart insures a stronger stretch of the hamstring muscles than when the feet are wider apart.

Explosive Plyometrics

He then drops the ball so that you can catch it, bring the forearm back pluometrics shoulder joint lateral rotation and then quickly rotate the arm explosjve bring the forearm up and then flick the wrist to complete the throw. If the chest comes close to the floor, work on developing greater eccentric arm and chest strength.

Bend the legs slightly, swing the arms down and around and leap up as high as possible with full extension of the legs.

Because of this I do not recommend this type of jumping because it can teach poor 39 take-off technique. For endurance edplosive, jump and lead-up type plyometrics are most beneficial. I To make execution more specific to sports in which you stride forward, for example, baseball pitching and batting, throws from the outfielddo the exercise with a forward step immediately after you get the hips moving forward.


Double leg jumps for height with a 90″ turn 5. If not, gaining too much strength without speed or plyometric training can cause a decrease in speed and explosiveness. To learn more about plyometrics I visited Yesis. Both a small load accelerated rapidly and a heavy load accelerated slowly in speed and power sports also rely heavily on the action of the FT fibers in fast movements. Follow this action with shoulder rotation and a ball toss in an underhand pattern.

Even though jump and plyometric training involve many of the same mechanisms, they are very different in their effect on the body.

Explosive Plyometrics, Dr Michael Yessis – Free Download PDF

The second version of plyometrics, seen to a great extent in the United Statesrelates to doing any form of jump regardless of execution time. When sufficient force is generated, quickly reverse directions and blast the barbell back up and release it once again.

On the next jump rotate in the same direction 90″ and then rotate to the front facing position on the next jump. Good levels of physical plyomftricsflexibilityand proprioception should be achieved before beginning plyometric training. Pass the ball when at the peak of the jump, i. Plykmetrics admits that it is not a very good term, but it was the best he could come up with after watching the Russians execute jumps in their warm-ups prior to their event in track and field. Attach one end of the Active Cord to a stationary object about knee to mid thigh high and the other end to your ankle.

Doing thls can cause excessive jamming of the foot bones and create various foot problems. This is why you or your coach must be the one to make the final decision as to exactly which and how many exercises are needed, how many sets and reps should be done and when the exercises should be performed. Stand on one leg in a well balanced position.