Understand the scientific concepts of developing explosive power. A plyometric program should be implemented in an athletes offseason and preseason phases plyometric training can occur inseason, but should be of less volume than offseason or preseason lower level, less intense plyos should make up most of your offseason volume, while higher intensity plyos are. Get your kindle here, or download a free kindle reading app. Plyometrics the shock method was created by yuri verkhoshansky in the late 1960s, early 1970s. Explosive plyometrics can give you the speed and power you need for any sport. Plyometrics for basketball pdf by kent james issuu. Explain the phases of the stretch shortening cycle. 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. Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout, and dont overdo it. Explosive plyometrics, dr michael yessis weight training. Explosive plyometrics, dr michael yessis download as pdf file. Michael yessis is a teacher, sports performance trainer,1 biomechanist,2 and author.
He called his method the shock method which more accurately described what happens in a true plyometric action. Michael yessis plyometric training achieving explosive power in sports free download as pdf file. Explosive plyometrics, dr michael yessis free download pdf. The latter book has been in use since 1990 and has served as. Plyometric training is a great way for athletes to build explosive power.
Myer discusses how to increase an athletes overall performance by using plyometric exercises and the physical concepts upon which they are based. Explosive exercise can be defined as a movement in which maximum or near maximum rates of force development are attained. Although this type of training has been around for over 40 years, it is only in the last decade that plyometrics. This is the definitive book on what are real explosive plyometrics. Define the components involved in the stretch shortening cycle. Jumping into plyometrics, 2nd edition paperback donald a. They were easier to perform and the name plyometrics stayed with them. Plyometric training uses fast twitch muscles to perform box jumps and vertical jumps for intense fat burning workout. Download fulltext pdf current concepts of plyometric exercise article pdf available in international journal of sports physical therapy 106. Michael yessiss most popular book is supertraining.
Cscschuspeed development and plyometric trainingcomplete. Aug 23, 2012 we call almost anything that invovles jumping plyometrics today, but true or explosive plyometrics are a very specific type of jump. Plyometric training exercises to add to your weightlifting training regiment to increase power, speed, and explosiveness in the squat, clean, and snatch. Plyometric, exercise, agility, explosive strength, speed. Page 1 build explosive lowerbody power and boost squat performance with this advanced jumping exercise. How to use plyometrics to become an explosive beast. If you are still a beginner, you shouldnt train with plyometrics yet, as its so easy to injure yourself. 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. 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. Plyometrics can be very hard on your joints and i would recommend to always practice with caution. Plyometrics for soccer vern gambetta optimum sports training introduction proper plyometric training can greatly improve the speed and explosive power of soccer players.
Apr 18, 2019 michael yessis plyometric training achieving explosive power in sports free download as pdf file. Rapid stretch of an activated muscle lengthening contraction, eccentric contraction 2. Of some of these exercises see the dvd that will accompany this book. Describe plyometric training and its purpose for performance enhancement and injury. Explosive running, explosive plyometrics, kinesology of exercise. Improve lifting techniques and efficiency of running 4. Pdf effect of selected plyometric exercises on explosive strength. Pdf the purpose of the present study was to determine the effect of selected plyometric exercise on explosive. After reading high powered plyometrics by james radcliffe and robert farentinos, the participant will be able to. Upon reading his initial material other authors soon wrote books in which plyometrics were described as jump exercises not as shock exercises. Professor professor yuri verkhoshansky is ihe russian researcher who o. Before attempting this, be sure that the machine has safety catches that will not allow the resistance platform to fly off the machine. Getting ready for plyometrics in a previous post, we talked about incorporating plyometrics into a youth soccer training session. Explosive plyometrics, dr michael yessis free download as pdf file.
Some of verkhoshanskys articles were translated by dr. Plyometric training seeks to improve the explosive force production of a player. Pdf plyometric exercise in the rehabilitation of athletes. The value of plyometrics is well established even in youth soccer, with increases in sprint speed, kick velocity, jumping and endurance yoyo intermediate test performance. The identifying feature of plyometric exercise is a lengthening of the muscle tendon. Jun 21, 2019 explosive plyometrics, dr michael yessis free download pdf. Performing plyometrics one to three times a week can increase your. Michael yessis is a teacher, sports performance trainer, biomechanist, and author. 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. Shortening contraction concentric contraction to produce the functional force outcome plyometric training 3 what are plyometrics. Yuri verkhoshansky a former soviet sports scientist and coach, in the late 1960s and early 1970s. From the shock method to plyometrics fred wilt popularised jump training used by eastern bloc coaches in the usa, pioneering the term plyometrics.
Speed development and plyometric training presentation 6 2006 nsca certification commission page 5 c. In this article i would like to talk about a new book, biomechanics and kinesiology of exercise, the latest version of the bestselling book, kinesiology of exercise. Plyometrics are used to increase the speed or force of muscular. Books by michael yessis author of explosive running. Cal dietz advance methods in triphasic training final. 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.
We call almost anything that invovles jumping plyometrics today, but true or explosive plyometrics are a very specific type of jump. Explosive exercises can be either isometric or dynamic. Whatever the origins of the word, the term is used to describe the method of training which seeks to enhance an individuals explosive reaction through rapid and powerful muscular contractions. The identifying feature of plyometric exercise is a lengthening of the muscletendon. 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. While this is a good guideline for some of the higher intensity drills, simple jumps in place and hops over very low barriers can be used with most athletes as long as they have demonstrated the ability to land properly. He is currently in a resistance training program and performed plyometrics two years ago. Mar 23, 2020 michael yessis plyometric training achieving explosive power in sports free download as pdf file. Individual chapters are devoted to the latest stateoftheart leg, arm, midsection and total body explosive training. Block periodization training, special strength training a practical manual for.
Read online and download ebook highpowered plyometrics 2nd edition. When performing advanced exercises, like depth jumps, i would recommend to have a coach around. Keep in mind that although explosive plyometrics uses jumps, not all jump exercises are plyometric. Explosive plyometrics is a form of explosive training used to increase speed, quickness and power. Plyometric training acts on both the musculotendinous and neurological levels to increase an athletes power output without necessarily increasing their maximum strength. Website, michael yessis is a teacher, sports performance trainer, biomechanist, and author. Progressive plyometrics for kids is the first book that i have seen about. Muscle mechanism the maximum force that a muscle can develop is attained during a rapid eccentric contraction. Issuu is a digital publishing platform that makes it simple to publish magazines, catalogs, newspapers, books, and more online.
This book gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. Learn the difference to get the most out of your training. This shows that the plyometric exercises themselves had a greater effect in the decrease in power output rather than the type of weight training. Several factors contribute directly to explosive exercise these include muscle activation. Michael yessis has 21 books on goodreads with 1153 ratings. Russian athletes to aid the development of explosive speedstrength. Plyometrics help enhance jumping ability, velocity acceleration off the mark.
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