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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It culminates in getting you ready to compete. However, because the action ends so quickly in a typical exercise you will hardly notice these changes. Customers who bought this item also bought. Preparing for Plyometric Exercises To prepare for true explosive plyometric training, participate in leadup type plyometric activities, such as skipping rope, and easy hopping, jumping and leaping. AmazonGlobal Ship Orders Internationally.

After doing a set of jumps on one leg switch and repeat on the other leg. From position D you can then jump in any other direction, i. Assume a front facing position to a partner standing approximately feet away. However, if you exert a greater amount of force the barbell may leave the hands, but should not travel very high because of the weight used. The advantage of loaded plyometric exercises is that they increase the overall force with which the exercise is performed.

If you are strong and approximately five-six feet tall, you can step off a platform plyometris is approximately 30 inches in height. To learn the feel and action involved in driving the hips forward as typically needed in throwing and hitting actions and to develop strength of the hip muscles involved in the hip drive.

Jump with as much ankle joint extension plyometrcs possible. Hold a medicine ball on extended arms completely over the head.

To learn more about plyometrics I visited Dr. Same as in exercise 11 but to develop quicker and faster acting arms. The key to successful execution of this exercise is to leap up as high as possible in a vertical direction and to execute the landing and take-off as quickly as possible.


Because the hand, wrist, elbow and shoulder joint muscles are much smaller than those of the corresponding joints in the leg, the jump is usually not very high.

To use one arm in an explosive manner. For example, the maximum force generated during rapid acceleration of a pound bench press can easily exceed the maximum force produced during a slowly accelerated pound bench press. This tension, which is potential force, is then given back in the return movement when the muscular contractions switch to the concentric or shortening regime.

Athletes, regardless of their level of exploslve, can undertake such jumps in the initial stages of training. This concept was developed by Dr. Because the after-effect of depth jumps is maintained for about days, such jumps should be discontinued yessis before competition.

To better comprehend how integration can be accomplished you must exploisve understand the concept of periodization and cycling. Plyometricsalso known as jump training or plyosare exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power speed-strength.

Execute in the same manner as the jump with a 90″ turn, except you make a ” turn on each jump. As the arms and trunk are being raised the knee joints extend to straighten the legs followed by ankle joint extension.

There should be tension on the cords in the ready position. You can improve your technique and physical ability to execute a quicker and higher jump. This exercise is very important to develop the shoulder joint medial rotator muscles which are used in all throwing actions, and in many overhead hitting actions.

Plyometrics – Wikipedia

Keep in mind that the lower the body goes on landing, the longer it takes for the body to come up and the longer it takes for the jump to be executed. In some yewsis, three times per week is acceptable for short periods of time.

The eccentric contraction tension is most important for eliciting the stretch reflex and for controlling the barbell on the down phase. When doing exercises involving the stretch reflex, it is usually best to stop after a complete repetition.


In collaboration with Yessis who visited and worked with Verkhoshansky [9] in the former Soviet Union the early s, the term plyometrics and how it is used practiced was gradually disseminated in the US. Assume a square stance facing a partner approximately 10 feet away. This exercise can be done in place so that the push off leg remains stationary and you in essence leap off the one yezsis.

Explosive Plyometrics

Be sure that when you push-off you remain low and cover maximum distance. Each method uses a combination of skill technique and the development of a specific Your physical abilities, age and skill proficiency, play very important roles in regard to the type and amount of training that you do.

If you do too many depth jumps, you will most likely experience a disruption in your nervous system which can make you irritable and interfere with your sleep patterns. There are varying levels of intensity to plyometrics. Attach the non-slip belt around the waist and then attach equal tension plyometricw to both sides of the belt. More specifically, the muscles and tendons undergo a stretch eccentric contraction while landing which is needed plyometeics absorb some of the force generated but most importantly, to withstand the force that is produced by the shock that occurs on the landing.

In my visits he showed me several plyometric and specialized explosive exercises that he developed. As contact is made allow the extended arms to flex to absorb some of the catching forces but mainly to withstand and accumulate the forces.