Jumping into Plyometrics

by Chu, Donald A.

• ISBN13: 9780880114431
• ISBN10: 0880114436
• Format: Paperback
• Copyright: 1991-06-01
• Publisher: Human Kinetics

Summary

Boost your athletic ability to new heights with the 100 plyometric exercises in Jumping Into Plyometrics. These proven exercises will improve strength, power, speed, quickness, and jumping ability while also helping you develop better coordination and balance.

Table of Contents

Preface	p. v
Understanding Plyometrics	p. 1
The Development of Plyometric Training	p. 1
How Plyometrics Works	p. 2
Flexibility	p. 6
Aerobic Training	p. 7
Summary	p. 7
The Basics of Plyometric Training	p. 9
Warm-Up: Submaximal Plyometric Drills	p. 9
Classification of Jumps	p. 14
Mechanics of Vertical Jumping	p. 17
Equipment and Environment	p. 19
Training Considerations	p. 22
Summary	p. 25
Designing a Plyometric Training Program	p. 27
Exercise Variables	p. 27
Using Plyometrics With Other Training	p. 31
Designing a Basic Program	p. 33
The Sport-Specific Program	p. 36
Samples Programs for Increasing Vertical and Linear Jumps	p. 48
Sample Program to Improve Lateral Movement and Change of Direction	p. 59
Complex Training	p. 65
Summary	p. 66
Plyometric Exercises	p. 69
The Inverted Funnel Principle	p. 70
Administering the Frappier Plyometric Footwork Drills	p. 71
Key to Symbols	p. 78
Jumps-in-Place	p. 80
Standing Jumps	p. 86
Multiple Jumps	p. 94
Box Drills	p. 104
Depth Jumps	p. 111
Bounding	p. 122
Medicine Ball Exercises	p. 132
Sport-Specific Drills	p. 143
Bibliography	p. 169
Index	p. 173
About the Author	p. 177
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