Jumping Into Plyometrics-2nd

by Chu, Donald A.

• ISBN13: 9780880118460
• ISBN10: 0880118466
• Edition: 2nd
• Format: Paperback
• Copyright: 1998-07-13
• Publisher: HUMAN KINETICS PUBLISHERS

Summary

First practiced by the dominant Eastern Bloc athletes of the 1970s, today plyometrics has become a mainstream form of training used by serious athletes around the world. The reason is that plyometrics offers athletes at all levels a proven, straightforward way to enhance their athletic abilities and to get an edge on the competition.This second edition of Jumping Into Plyometricspresents 100 illustrated plyometric exercises in seven categories:- Jumps-in-place - Standing jumps - Multiple jumps - Box drills - Depth jumps - Bounding - Medicine ball exercisesExcellent for both recreational and elite athletes, the exercises can be used to improve quickness, speed, and jumping ability while also helping to develop better coordination, body control, and balance.This edition includes the latest research on plyometric training, a new layout with a much-improved format for drills, and sidebars on star athletes who have benefited from plyometrics. Plus, author Donald Chu--who has worked as a consultant for the United States Tennis Association and for teams in the National Football League, Major League Baseball, and the National Basketball Association--gives you instructions and examples of how to choose from the wide selection of exercises to build the ideal plyometric training program for your chosen sport.The Jumping Into Plyometrics Videothen shows your athletes how to perform 21 core exercises found in the book. Using slow motion, freeze frames, and graphics, the video demonstrates, in detail, how each exercise is executed. It also explains techniques for adjusting the intensity levels to make the exercises appropriate for any caliber of athlete.Sport-specific applications and objectives are provided for each exercise so you can use plyometrics for training regimens in a wide variety of sports. Accompanying the video is a guide that describes practical tests for assessing athletes'skill levels and a reproducible chart for monitoring progress.

Author Biography

Dr. Donald Chu is a leading authority on power training and conditioning. He has been a conditioning consultant for the Chicago Bulls, Golden State Warriors, Milwaukee Bucks, Detroit Lions, and Chicago White Sox as well as for the United States Tennis Association and the 1996 U.S. Olympic synchronized swimming team, which took home the gold medal. He is the owner and director of NovaCare Clinic in Castro Valley, California, where he acts as a consultant to individual athletes. Dr. Chu is president of the National Strength and Conditioning Association (NSCA). He is a licensed physical therapist, a certified athletic trainer through the National Athletic Trainers' Association (NATA), and a certified strength and conditioning specialist through the NSCA. He has received many honors, including the 1998 Dr. Ernst Jokl Sports Medicine Award, presented by the board of trustees of the United States Sports Academy; the 1995 NATA Most Distinguished Athletic Trainer Award; and the 1993 NSCA President's Award for Service. In 1978, his only year as a head coach, Dr. Chu was named the Far Western Conference Track and Field Coach of the Year. Dr. Chu, who earned a PhD in physical therapy and kinesiology from Stanford University, is the program director for the physical therapist assistant program at Ohlone College in Fremont, California. He is also a professor emeritus of kinesiology and physical education at California State University, Hayward. He lives in Alameda, California.

Table of Contents

Preface	v
CHAPTER I UNDERSTANDING PLYOMETRICS	1	(8)
The Development of Plyometric Training	1	(1)
How Plyometrics Works	2	(4)
Flexibility	6	(1)
Aerobic Training	7	(1)
Summary	7	(2)
CHAPTER II THE BASICS OF PLYOMETRIC TRAINING	9	(18)
Warm-Up: Submaximal Plyometric Drills	9	(5)
Classification of Jumps	14	(3)
Mechanics of Vertical Jumping	17	(2)
Equipment and Environment	19	(3)
Training Considerations	22	(3)
Summary	25	(2)
CHAPTER III DESIGNING A PLYOMETRIC TRAINING PROGRAM	27	(42)
Exercise Variables	27	(4)
Using Plyometrics With Other Training	31	(2)
Designing a Basic Program	33	(3)
The Sport-Specific Program	36	(12)
Sample Programs for Increasing Vertical and Linear Jumps	48	(11)
Sample Program to Improve Lateral Movement and Change of Direction	59	(6)
Complex Training	65	(1)
Summary	66	(3)
CHAPTER IV PLYOMETRIC EXERCISES	69	(74)
The Inverted Funnel Principle	70	(1)
Administering the Frappier Plyometric Footwork Drills	71	(7)
Key to Symbols	78	(2)
Jumps-in-Place	80	(6)
Standing Jumps	86	(8)
Multiple Jumps	94	(10)
Box Drills	104	(7)
Depth Jumps	111	(11)
Bounding	122	(10)
Medicine Ball Exercises	132	(11)
CHAPTER V SPORT-SPECIFIC DRILLS	143	(26)
Bibliography	169	(4)
Index	173	(4)
About the Author	177