Plyometrics for Athletes at All Levels A Training Guide for Explosive Speed and Power

by Pire, Neal

• ISBN13: 9781569755594
• ISBN10: 1569755590
• Edition: 1st
• Format: Paperback
• Copyright: 2006-08-28
• Publisher: Ulysses Press

Summary

RAISE YOUR GAME TO A HIGHER LEVEL
Successful athletes combine great skill with explosive power. If you want to improve your skills: practice, practice, practice. If you want to improve your power: do PLYOMETRICS.

With over 70 exercises specially designed to enhance your speed, power, jumping and agility, Plyometrics for Athletes at All Levels gives you the winning advantage. Whether you’re a weekend enthusiast or a professional athlete, these exercises—each of which is fully illustrated with step-by-step photos—are guaranteed to boost your performance. With this book, you quickly gain the ability to:

Shake a defender with sharper cuts

Move faster to break away from the pack

Score more by adding power to your shot

Elevate higher for soaring catches, slams ands spikes

Deliver explosive force for crushing hits

Plyometrics for Athletes at All Levels includes beginner, intermediate and advanced exercises plus 40 customized sport-specific workouts for:
Baseball • Basketball •Bicycling •Field Hockey •Football • Golf • Gymnastics •Hockey •Lacrosse •Racquetball • Rugby •Skiing •Soccer •Softball •Swimming •Tennis •Track& Field •Volleyball •Wrestling

Author Biography

Neal Pire is a Strength and Conditioning Specialist, certified by the National Strength and Conditioning Association (NSCA). He has also earned certifications from the American College of Sports Medicine (ACSM), the National Academy of Sports Medicine (NASM), and the American Council on Exercise (ACE). He has served as Co-author / Reviewer for the Certificate of Enhanced Qualification for Advanced Personal Trainers, as Certification Examiner/Director and Workshop Director, and Contributor/Associate Editor for the Resources for the Personal Trainer, 2nd edition, for the American College of Sports Medicine (ACSM). An avid Sports Scientist, Neal has worked extensively with athletes at all levels - from the developmental Pee-Wee Soccer player, to the Olympic figure skater, to the NFL Pro football player. He has served on the Sports Medicine Team for USA Track and Field and the New York City Marathon, and is currently a Strength and Conditioning Specialist for USA Swimming’s Sports Medicine and Science Network. Neal has been a contributor or technical consultant to The New York Times, Wall Street Journal, Weight Watcher’s, Muscle & Fitness HERS, Physical Magazine, Family Circle, New Jersey Monthly, Runner’s World, Shape, Fitness, Heart and Soul, and Women Outside Magazine, WB/WPIX TV, Univision TV, WABC TV Eyewitness News, among others.

Table of Contents

PART ONE: JUMPING OUT OF THE FIRE	7	(17)
Plyometrics: An Overview	8	(4)
Benefits of Plyometrics	12	(3)
Safety Issues	15	(2)
Before You Begin	17	(4)
Basic Training Principles	21	(3)
PART TWO: THE PROGRAMS	24	(49)
Your Plyometrics Rx	25	(48)
Dynamic Warm-Up & Muscle-Activation Series	28	(3)
Beginner Plyometrics Workout	31	(1)
Baseball/Softball	32	(2)
Basketball	34	(2)
Bicycling	36	(2)
Field Hockey	38	(2)
Football	40	(2)
Golf	42	(2)
Gymnastics	44	(2)
Ice/Roller Hockey	46	(2)
Lacrosse	48	(2)
Racquet Sports	50	(2)
Rugby/Australian Football	52	(2)
Skiing (Alpine & Nordic)	54	(2)
Soccer	56	(2)
Swimming	58	(2)
Tennis	60	(2)
Track & Field---Jumping Events	62	(2)
Track & Field---Running Events	64	(2)
Track & Field---Throwing Events	66	(2)
Volleyball	68	(2)
Wrestling	70	(3)
PART THREE: THE EXERCISES	73	(69)
Dynamic Warm-Up Series
Forward Skips	74	(1)
Prisoner Squats	75	(1)
Forward Hurdler Skips	76	(1)
Alternating Side Squats	77	(1)
Backward Hurdler Skips	78	(1)
Alternating Rear Lunges	79	(1)
Lateral Shuffle	80	(1)
Alternating Lateral Lunges	81	(1)
Carioca	82	(1)
Gate Swings	83	(1)
Backward Cycle Run	84	(1)
Muscle-Activation Series
Supine Leg Raises	85	(1)
Lateral Leg Raises	86	(1)
Inside Leg Raises	87	(1)
Hydrants	88	(1)
Forward Circles on All Fours	89	(1)
Backward Circles on All Fours	90	(1)
Kneeling Kickbacks	91	(1)
Seated Hip Thrusts	92	(1)
One-Legged Hip Thrusts	93	(1)
Lower-Body Plyos
Counter-Movement Jumps	94	(1)
Squat Jumps	95	(1)
Split Jumps	96	(1)
Scissor Jumps	97	(1)
Split Jumps with Cycle	98	(1)
Tuck Jumps	99	(1)
Counter-Movement Jumps (One Leg)	100	(1)
Squat Jumps (One Leg)	101	(1)
Standing Broad Jump	102	(1)
Standing Lateral Jump	103	(1)
Standing Diagonal Jump	104	(1)
One-Legged Jumps	105	(1)
90-degree Jumps	106	(1)
Ankle Hops	107	(1)
Bunny Hops	108	(1)
Slalom Hops	109	(1)
Target Hops	110	(1)
Target Hops (One Leg)	111	(1)
Slalom Hops (One Leg)	112	(1)
Multiple Hops over Cones	113	(1)
Speed Skaters	114	(1)
Alternating Straddle Hops	115	(1)
Box Jumps	116	(1)
Depth Jumps	117	(1)
Box Jump-Ups	118	(1)
Upper-Body Plyos
Push-Ups (Off the Wall)	119	(1)
Push-Ups	120	(1)
Push-Press	121	(1)
High Pulls	122	(1)
Hanging Cleans	123	(1)
Tricep Press Pass	124	(1)
Wood Chops	125	(1)
Squat Throws	126	(1)
Chest Pass	127	(1)
Overhead Pass	128	(1)
Pullover Pass	129	(1)
Russian Twisting Taps	130	(1)
Standing Rotating Pass	131	(1)
Lunging Rotating Pass	132	(1)
Rotating Pass on Ball	133	(1)
Medicine Ball Slams	134	(1)
Shot Put	135	(1)
Rotational Slams	136	(1)
Vertical Scoop Toss	137	(1)
Explosive Start Throws	138	(1)
Back Toss	139	(1)
Push ``Over the Top''	140	(1)
Upper-Body Forward Hops	141	(1)
Index	142	(2)
About the Author and Photographer	144