MIGHT AS WELL JUMP

Also known as jump training, plyometrics involve stretching the muscles prior to contracting them.

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This type of training strengthens muscles and decreases impact forces on the joints, reducing risk of injury. Plyometrics mimic the motions used in a variety of sports. However, because this type of training is so intense, it results in a high calorie expenditure so is valuable in weight management and general fitness.

The Eastern Europeans first used plyometrics in the 1970s to develop greater strength and power in their Olympic athletes. They based their programmes on scientific evidence that stretching muscles prior to contracting them recruits the stretch reflex of muscle to enhance explosive power. This pre-stretching of muscles is maximised when you perform jumps one after the other.

A safe and effective plyometric programme stresses quality, not quantity of jumps. Safe landing techniques, such as landing from toe to heel from a vertical jump and using the entire foot as a rocker to dissipate landing forces over a greater surface area, are important to dissipate your bodyweight. In addition, visualisation cues, such as picturing yourself landing as light as a feather and recoiling like a spring after impact promote low-impact landings. Also, when landing, avoid excessive lateral motion at the knee.

UPPER & LOWER BODY COMBINED

Power squat press

Stand with feet slightly wider than hip-width apart holding a dumbbell in each hand by your shoulders. Squat down to a position where the thighs are parallel to the floor then quickly explode up and jump as high as you can. As you start to jump you should start to press the dumbbells up and reach full extensions with the arms when you are at the peak of your jump. Try to minimise the time spent in the squatted position, it should be a quick squat and jump. Repeat by dropping smoothly, but directly back into the squat.

Power clean