Explosive plyometrics is a form of explosive training used to increase speed, quickness and power. Sports using plyometrics include basketball, tennis, badminton, squash and volleyball as well as the various codes of football. High performance strength and speed training with dr. Keep in mind that although explosive plyometrics uses jumps, not all jump exercises are plyometric. Plyometric training acts on both the musculotendinous and neurological levels to increase an athletes power output without necessarily increasing their maximum strength. Although this type of training has been around for over 40 years, it is only in the last decade that plyometrics.
Learn the difference to get the most out of your training. If this is your first visit, be sure to check out the faq by clicking the link above. Myer, phd human kinetics library of congress cataloginginpublication data chu. Michael yessis s most popular book is supertraining. Identify components of a plyometric training program. It was initially adopted by soviet olympians in the 1970s, and then sporting worldwide. You can add a single movements as a superset by alternating between a weighted movement like a front squat or weighted lunge and a box jump.
Other readers will always be interested in your opinion of the books youve read. If you are still a beginner, you shouldnt train with plyometrics yet, as its so easy to injure yourself. Upon reading his initial material other authors soon wrote books in which plyometrics were described as jump exercises not as shock exercises. When athletes who have been doing plyometrics without regard to time verhoshansky execution first attempt to execute explosive plyometrics, they often fail because the time of execution is too long. Plyometrics are explosive movements designed to increase strength, power and speed. Books by michael yessis author of explosive running. Describe plyometric training and its purpose for performance enhancement and injury. Rapid stretch of an activated muscle lengthening contraction, eccentric contraction 2. Effect of selected plyometric exercises on explosive strength.
Wilt was a member of the 1948 and 1952 ol mpic teams and famo s fo his legenda indoo milethe 1948 and 1952 olympic teams, and famous for his legendary indoor mile. The first part explosive exercises and training focuses on the underlying mechanisms of explosive exercise, injury potential and on the olympic lifts, and begins on page 6. Plyometric training is a great way for athletes to build explosive power. Pdf effect of selected plyometric exercises on explosive strength. Ive found the donald chus jumping into plyometrics to be the best plyometrics book which ive ever read.
Exploring the principles of highintensity plyometric training, power assessments and the development of both long and shortterm conditioning programmes, this handson guide covers the subject completely. Plyometrics can be very hard on your joints and i would recommend to always practice with caution. Michael yessiss most popular book is supertraining. Plyometrics are used to increase the speed or force of muscular. Publication date 2000 topics running physiological aspects, kinesiology. Several factors contribute directly to explosive exercise these include muscle activation. More specifically, x amount of strength development must precede plyometrics, at least explosive plyometrics and not the common jump exercises that are often considered plyometric. The answer to the above question, why is plyometrics so misunderstood and misapplied. Before attempting this, be sure that the machine has safety catches that will not allow the resistance platform to fly off the machine. With this authoritative guide on plyometrics, you can, too. Michael yessis presents speed and strengthtraining methods for athletes. Verkhoshansky, introduced the shock method in the u. A plyometric training program for athletes should include sportspecific exercises. Apr 18, 2019 michael yessis plyometric training achieving explosive power in sports free download as pdf file.
International journal of science and research ijsr. Improve lifting techniques and efficiency of running 4. The topic is well defined and explained, but there could be more practical details. Speed development and plyometric training presentation 6 2006 nsca certification commission page 5 c. A read is counted each time someone views a publication summary such as the title, abstract, and list of authors, clicks on a figure, or views or downloads the fulltext. This creates a highly effective tool that the athlete will be able to use the rest of his or her career. Basically, plyometric training increases the rate at which your muscles produce force. He has done work translating, adapting, and implementing sports training methodology from the former soviet union, including work by yuri verkhoshansky, anatoliy bondarchuk, and vladimir issurin, for over fifty years. Plyometrics includes explosive exercises to activate the quick response and elastic properties of the major muscles. Plyometric exercises use explosive movements to develop muscular power, the ability to generate a large amount of force quickly. Explosive plyometrics, dr michael yessis download as pdf file. When performing advanced exercises, like depth jumps, i would recommend to have a coach around. Individual chapters are devoted to the latest stateoftheart leg, arm, midsection and total body explosive training.
This is the definitive book on what are real explosive plyometrics. They were easier to perform and the name plyometrics stayed with them. Jumping into plyometrics, 2nd edition paperback donald a. Plyometric training uses fast twitch muscles to perform box jumps and vertical jumps for intense fat burning workout. The unique biomechanical technique analysis followed by a customized training program consisting of specialized strength exercises that include explosive plyometric exercises specific to improving the individual athletes personal technique. Aug 23, 2012 we call almost anything that invovles jumping plyometrics today, but true or explosive plyometrics are a very specific type of jump. Michael yessis plyometric training achieving explosive power in sports free download as pdf file. Plyometrics the shock method was created by yuri verkhoshansky in the late 1960s, early 1970s. Youll also find the latest research, application, and recommendations for the. Most exercises include jumping, in which the muscles exert maximal effort and force in short bouts or intervals of time.
Explosive exercise can be defined as a movement in which maximum or near maximum rates of force development are attained. Sep 01, 2017 this feature is not available right now. Explosive plyometrics, dr michael yessis weight training. Explosive plyometrics, dr michael yessis free download as pdf file. You do all the necessary stuff to get prepared and now you are about to hit some plyometric push ups.
Coach javorek is the retired head strength and conditioning coach at johnson county. Michael yessis has 21 books on goodreads with 1153 ratings. Plyometric exercises can be incorporated into your workouts in a multitude of ways. Shortening contraction concentric contraction to produce the functional force outcome plyometric training 3 what are plyometrics. Plyometric training seeks to improve the explosive force production of a player. The purpose of jump training is to train the muscles to prestretch before jumping. He is currently in a resistance training program and performed plyometrics two years ago. Plyometric training acts on both the musculotendinous and neurological. Bodyweight exercises are great for building strength as it is, but add a plyometric element like a jump or an explosive movement and youve just taken your workout to a whole new level.
The effects of plyometric, weight and plyometricweight training on anaerobic power and muscular strength 83 durations of training periods, different training statuses of the subjects, or different training designs i. Michael yessis is a teacher, sports performance trainer, biomechanist, and author. These types of high intensity exercises cause a stretch reflex and elastic recoil in the muscles that encourage vigorous contraction, creating a force that overloads the type i and type ii fibers, thereby stimulating strength and power. From the shock method to plyometrics fred wilt popularised jump training used by eastern bloc coaches in the usa, pioneering the term plyometrics. Using the plyometric and using the plyometric and speed training principles outlined is an ideal method of improving the. Some of verkhoshanskys articles were translated by dr. Build explosive lowerbody power and boost squat performance with this advanced jumping exercise. Plyometric implementations to decrease likelihood of injuries. The effects of plyometric, weight and plyometric weight training on anaerobic power and muscular strength 83 durations of training periods, different training statuses of the subjects, or different training designs i. But there is quite a bit of bs tossed around to make plyometrics appear impressive and meaningful. Explosive plyometrics, dr michael yessis free download pdf this shows that the plyometric exercises themselves had a greater effect in the decrease in power output rather than the type of weight training. Plyometrics help enhance jumping ability, velocity acceleration off the mark.
Following are basic guidelines to the proper use of plyometric training, as well as exercises that can easily be learned without a high risk of injury. Plyometric training seeks to improve the explosive force production of a player through powerful contractions of a muscle group immediately following a stretching or eccentric lengthening phase. Results suggest that unilateral plyometric exercises produce power and jumping. These advanced plyometrics exercises offer three levels of difficulty, which can be incorporated, as appropriate, into a clients training program. The nscas position statement on explosive exercises and training on pages 6 through 19 is in two parts. This shows that the plyometric exercises themselves had a greater effect in the decrease in power output rather than the type of weight training. Pdf plyometric and sd training pdf plyometric basketball training pdf effects on plyometric training jumping performance in pdf effects of a plyometric training program with and without. He called his method the shock method which more accurately described what happens in a true plyometric action. Jun, 2019 istvan javorek pdf istvan javorek born january 6, is a sports conditioning coach. Following are basic guidelines to the proper use of plyometric training, as well as exercises that can easily be learned without a. How to use plyometrics to become an explosive beast. Plyometrics for soccer vern gambetta optimum sports training introduction proper plyometric training can greatly improve the speed and explosive power of soccer players. The second part explosive plyometric exercises begins on page 16. Or you can create longer plyometric circuits with 35 movements that creates one long workout.
Many of these appear in my other books such as explosive running. Myer discusses how to increase an athletes overall performance by using plyometric exercises and the physical concepts upon which they are based. When comparing yessis and chus books, chu takes the theory further into practice by explaining how explosiveness can be trained for different kind of. Michael yessis presents speed and strengthtraining methods for athletes based on his years of research into soviet sport. Highpowered plyometrics is a systematic guide to explosive power training for athletes, coaches and strength and conditioning experts. You wake up in the morning totally rested and refreshed. Of some of these exercises see the dvd that will accompany this book. Michael yessis if this is your first visit, be sure to check out the faq by clicking the link above. Explosive plyometrics can give you the speed and power you need for any sport. Yuri verkhoshansky a former soviet sports scientist and coach, in the late 1960s and early 1970s. Jun 24, 2019 when athletes who have been doing plyometrics without regard to time verhoshansky execution first attempt to execute explosive plyometrics, they often fail because the time of execution is too long.
Plyoflex plyometrics and flexibility training for explosive martial arts kicks and performance sports. The aim of this study is to examine the effectiveness of plyometric training on muscle strength for soccer players in a project school in kuala lumpur. Read online and download ebook highpowered plyometrics 2nd edition. Plyometric, exercise, agility, explosive strength, speed. Performing plyometrics one to three times a week can increase your. Progressive plyometrics for kids is the first book that i have seen about. Yessis defines this form of training as a method that relies on bringing about a forced involuntary stretch that. Yessis brought this information on plyometrics back to the us and in the following years was able to create even more ways of using this method to train and improve explosive power. Why is plyometrics so misunderstood and misapplied.
Pdf plyometric and sd training pdf plyometric basketball training pdf effects on plyometric training pre season basketball workout program. Plyometrics are explosive exercises that increase speed, quickness and power. Explosive plyometrics, dr michael yessis weight training muscle. This book gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout, and dont overdo it. In plyometrics, donald chu and gregory myer present only the best sciencebased and tested drills, exercises, and programs to ensure optimal performance results for every athlete at any level in any sport. A plyometric exercise program which trains the muscles, connective tissue and nervous system to effectively carry out the stretchshortening cycle can improve performance in most competitive sports. Mar 23, 2020 explosive plyometrics yessis pdf michael yessis plyometric training achieving explosive power in sports free download as pdf file.
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