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Question
Posted by: Lizzy | 2010/11/18

Plyometrics

Hi there!

What is plyometrics? How does one do it? I have my own treadmill, unfortunately we don''t have a gym in this small town of ours.

Thanks
Have a great day!

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Our expert says:
Expert ImageFitnessDoc

Hi Lizzy

With great care, to answer your second question first. It's a form of training that uses explosive jumping, bounding and hopping exercises. Not something you can do on a treadmill - you need a very smooth, preferably soft stretch of landing, maybe 30 m long, and then you do these drills with a slow walk back to recover.

Drills include bounding (left leg, then right leg), hopping on one leg (both sides), doing double leg "frog jumps". There are also some static drills, like jumping over hurdles, dropping down off a step (30 cm high at least) and then jumping as high as possible straight away.

They're pretty effective to improve explosive power, but they carry a really high risk of injury, so it's very important that you don't overdo them, and do them properly. Best to have it supervised, but failing that, a maximum of once a week, maybe even less at first. And don't train to the point of fatigue. This is not a session where you want to be hurting afterwards, because you get injured easily.

Good luck

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2
Our users say:
Posted by: fitnessdoc | 2010/11/26

Hi Lizzy

With great care, to answer your second question first. It's a form of training that uses explosive jumping, bounding and hopping exercises. Not something you can do on a treadmill - you need a very smooth, preferably soft stretch of landing, maybe 30 m long, and then you do these drills with a slow walk back to recover.

Drills include bounding (left leg, then right leg), hopping on one leg (both sides), doing double leg "frog jumps". There are also some static drills, like jumping over hurdles, dropping down off a step (30 cm high at least) and then jumping as high as possible straight away.

They're pretty effective to improve explosive power, but they carry a really high risk of injury, so it's very important that you don't overdo them, and do them properly. Best to have it supervised, but failing that, a maximum of once a week, maybe even less at first. And don't train to the point of fatigue. This is not a session where you want to be hurting afterwards, because you get injured easily.

Good luck

Reply to fitnessdoc
Posted by: fitnessdoc | 2010/11/26

Hi Lizzy

With great care, to answer your second question first. It's a form of training that uses explosive jumping, bounding and hopping exercises. Not something you can do on a treadmill - you need a very smooth, preferably soft stretch of landing, maybe 30 m long, and then you do these drills with a slow walk back to recover.

Drills include bounding (left leg, then right leg), hopping on one leg (both sides), doing double leg "frog jumps". There are also some static drills, like jumping over hurdles, dropping down off a step (30 cm high at least) and then jumping as high as possible straight away.

They're pretty effective to improve explosive power, but they carry a really high risk of injury, so it's very important that you don't overdo them, and do them properly. Best to have it supervised, but failing that, a maximum of once a week, maybe even less at first. And don't train to the point of fatigue. This is not a session where you want to be hurting afterwards, because you get injured easily.

Good luck

Reply to fitnessdoc

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