Most effective beginner and advance Plyometric exercise?
f5combo
Question:
Asked by f5combo - 3 answers - 4 years 1 week ago
Most effective beginner and advance Plyometric exercise?
What are the most effective ones for beginners espcially that is safe(minimal risk of injury)?
Tags: Tagged in Plyometric & Power
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Well that is a tricky question. What allot of people don't understand is you need to be strong to absorb the shock on the landing. For example if you jump and land as an 150lb athlete your body will absorb about 300lb+ of force. If you are weak you may cause injury over long time of use.
So to answer you question which plyometrics are safe its really hard to determine but this article should explain all. How to avoid injury, to exercises and so on. http://rawgrip.com/Plyometrics.html
Before you start plyometric training you need to learn how to absorb force safely. Look at the plyometric videos on the site.
Start with low level plyometrics.
Countermovement jumps, sqaut jumps, ankle hops, tuck jumps, bounds.
A recent study has revealed that the force developed from a 30-cm depth jump was significantly correlated with sprint speed. The 30-cm height was better correlated to sprint speed than 60-cm and 90-cm suggesting that jumping from this height will aid improvements in speed safely.
Keep the number of ground contacts low to minimise musculoskeletal stress. Something around 20 for beginers, thats around 4 sets of 5 reps. Maintain high quality efforts by keeping the number of reps below 4-6 and ensure full recovery between sets.