Plyometric Exercises ~ NEWS: Way

What is plyometric training? The 3 Phases Of A Plyo Exercise. The Benefits of Plyometric These four exercises are the basis of most plyo moves. Once you build basic strength and good technique...Most traditional plyometric exercises involve some form of jumping, but here we're focusing on the upper body and not the legs. As with any plyometric exercise, you'll be generating a lot of force and...Plyometric exercise are a method of power training used by many team and individual sports. In the simplest of term, plyometric exercise strengthen muscle ti…Plyometric exercises involve a stretch of the muscles, immediately followed by a contraction of the same muscles — which is why it's sometimes referred to as "jump training."Benefits of plyometric exercise. Recent research has shown that plyometric workouts can build Plyometrics are great for anyone involved in team sports. A 2016 study showed that two plyo...

Top 10 Upper Body Plyometrics to Build Explosive Power

A plyometric exercise is quick, powerful movement that starts with an eccentric (muscle-lengthening) action and is immediately followed by a concentric (muscle-shortening) action.Here are 10 plyometric exercises that will help any athlete get more explosive. Plyometric training is a great way for athletes to build explosive power.plyometric exercise. -activities that enable the muscle to reach maximal force in the shortest time possible -plio=more, metric= measure -a quick, powerful movement using a prestretch, or...A plyometric exercise involves an eccentric muscle contraction, immediately followed by a concentric contraction. This means the muscle contracts, while it is lengthening during the eccentric phase.

Plyometric exercises involve what? - Brainly.in

-Improves co-ordination and agility as many plyometric exercises involve specific footwork techniques and lower body movement. Here are the BEST plyometric exercises for speed.Plyometric exercises involve _. A. eccentric muscle loading and concentric It involves eccentric muscle loading which is followed by powerful and explosive concentric contractions.Plyometric exercises that involve jumping, such as squat jumps, strengthen the quadriceps muscles that support and protect the knee against injury when you play sports.Best 20 Plyometric Exercises & Workouts To Boost Your Endurance. Plyometrics examples for strength training. The bottom line of the plyometric exercises is that they are powerful and dynamic.Plyometric Strength Exercises. Exercises involve more dynamic eccentric and concentric movement through a full range of motion. Specificity, speed, and neural demand may also be progressed at this...

Jump to navigation Jump to look A US Marine plays plyometric jumps in Camp Foster, Okinawa

Plyometrics, sometimes called soar practicing or plyos, are exercises during which muscular tissues exert most power in short periods of time, with the objective of increasing energy (speed-strength). This training specializes in finding out to move from a muscle extension to a contraction in a speedy or "explosive" means, such as in specialised repeated jumping.[1] Plyometrics are primarily utilized by athletes, particularly martial artists, sprinters and excessive jumpers,[2] to support efficiency,[3] and are used within the health box to a much lesser stage.[4]

Overview

Plyometrics includes explosive exercises to activate the short response and elastic homes of the foremost muscle tissue. It was once initially followed by Soviet Olympians in the Nineteen Fifties, after which by means of sportspeople international.[5] Sports using plyometrics come with basketball, tennis, badminton, squash and volleyball in addition to the more than a few codes of football.[6] The term "plyometrics" was once coined through Fred Wilt after looking at Soviet athletes get ready for their occasions in monitor and field.[7] He began a collaboration with instructor Michael Yessis to promote plyometrics.

Since its creation within the early Eighties, two kinds of plyometrics have evolved. In the original version, created through Russian scientist Yuri Verkhoshansky, it was outlined as the surprise means.[8][9] In this, the athlete would drop down from a height and experience a "shock" upon touchdown. This in turn would deliver a couple of pressured eccentric contraction which was once then instantly switched to a concentric contraction as the athlete jumped upward. The landing and takeoff had been completed in a particularly short time frame, in the vary of 0.1–0.2 second.[9] Explosive plyometrics describes the way originally created via Verkhoshansky.[3] He experimented with many alternative exercises, however the depth soar appeared to be the most productive for duplicating the forces within the landing and takeoff.

The 2nd model of plyometrics, noticed to a greater extent within the United States, comes to any type of leap regardless of execution time.

Etymology

The term plyometric is a mix of Greek roots that implies to increase measurement—plio- approach "more" and metric method "length".

Plyo- comes from the Greek phrase plythein, because of this "to extend." Plio is the Greek word for "ore," and metric actually way "to measure."[10]

History

See additionally: History of physical working towards and fitness

Fred Wilt, a former US Olympic long-distance runner, is credited with coining the term plyometrics. He admits that it is not a very good time period, however it used to be the most efficient he could come up with after watching the Russians execute jumps of their warm-ups prior to their tournament in observe and field. He may just not understand why the Russians were doing all of these jumps whilst the Americans have been doing multiple static stretches, but he firmly believed it was one of the the explanation why they have been so successful in many events.[7] From its beginnings within the early Nineteen Eighties, the term plyometrics won better recognition and is now effectively established. When Fred Wilt realized of the work being performed by Michael Yessis in the box of Russian practising methods, they quickly teamed as much as lend a hand disseminate information on plyometrics.

In collaboration with Yessis who visited and labored with Verkhoshansky[11] in the Soviet Union in the early Nineteen Eighties, plyometrics was step by step disseminated in america. Yessis brought this data on plyometrics again to america and within the following years was in a position to create even more techniques of using this option to educate and toughen explosive power.

Plyometrics (the surprise way) was created by means of Yuri Verkhoshansky within the past due Nineteen Sixties, early 1970s.[9] Since then, the surprise means of plyometrics continues to be being practiced for growth of athletic efficiency through what seems to be a quite limited collection of athletes. These athletes nonetheless do depth jumps, the key workout within the surprise means, consistent with the guidelines established by Verkhoshansky.

Most athletes execute simple and sophisticated jumps and make contact with them plyometrics relatively than leap practising as it used to be known as prior to now. This comprises the depth soar which was performed in ways other from what used to be really helpful by means of Verkhoshansky. This type of jump working towards could be very in style but plyometrics is a buzzword for every type of jumps, without reference to how long it takes to execute the leap. Its use is so pervasive that it is even possible to search out push-ups described as being plyometric.

Due to the wide use and enchantment of the term plyometrics, the true meaning of plyometrics as developed by Verkhoshansky has for essentially the most part been forgotten. Verkhoshansky was widely recognized and revered worldwide in both the medical and in the training arenas. He used to be moderately unknown in the United States aside from for a few of his articles that had been translated and published in theSoviet Sports Review, later referred to as the Fitness and Sports Review International.

In addition to making the surprise way, Verkhoshansky is credited with growing the stretch-shortening thought of muscle contractions and the advance of specialized (dynamic correspondence) strength exercises. Plyometrics, or more in particular the shock means, is thought of as a type of specialised energy construction.

Before undertaking plyometric working towards, it is important to differentiate jumps that are repeatedly known as plyometric and true plyometric jumps as exemplified in the intensity jump which is illustrative of the shock method. Since its inception in the former Soviet Union because the shock method, there have been other varieties of the plyometric exercises created by means of Yessis that don't involve bounce exercises. For details and illustrations of these exercises see "Explosive Running"[12] and "Explosive Plyometrics".[3] These exercises involve the stretch-shorten concept that underlies the shock means.

Exercises

Squat jump (leaping squat, jump squat): mixture of jump (to not be puzzled with tuck bounce) and squat. Squat down then leap off the ground as high as possible, with prolonged and vertical legs.[13] Tuck jump (tucked soar, tucked knee jump): with feet shoulder width aside, bounce, tuck the legs in, lengthen them, and land.[13] Tuck squat jump: combination of tuck leap and squat bounce. Squat down, jump, deliver knees up earlier than landing again. Lateral leap: from a standing place, soar facet to facet.[13] Power skipping: on every skip, elevate the higher leg as excessive as possible.[13] Alternate leg bounding: run with long strides, putting emphasis on hang time.[13] Box jumps: soar onto and off of a giant field 18" or upper.[13] Vertical depth jump: ranging from the highest of a field, bounce down and back up as speedy as conceivable.[13] Plyometric push-up (plyo push-up): carry out a push up, but exert sufficient upward drive to boost the palms and body off the bottom.[13] Broad soar (long bounce). Pike bounce. Straddle jump (very similar to cut up jumps utilized by dancers, gymnasts and determine skaters). Lunge bounce

Method

In the intensity soar, the athlete reports a shock on touchdown wherein the hip, knee, and ankle extensor muscular tissues undergo a formidable eccentric contraction. For the muscle mass to respond explosively, the eccentric contraction is then quickly switched to the isometric (when the downward movement stops) and then the concentric contraction, in a minimal amount of time.[14] This permits the athlete to leap upward as high as imaginable.

In the eccentric contraction, the muscle tissue are involuntarily lengthened, whilst in the concentric contraction, the muscle mass are shortened after being tensed. Most of the stretching and shortening takes place within the tendons that connect to the muscle mass involved rather than within the muscles. To execute the depth leap, the athlete stands on a raised platform, normally no longer greater than 20–30 inches (51–76 cm) excessive, and then steps out and drops down in a vertical pathway to make contact with the ground. The height used by maximum athletes is usually reasonably low within the early levels of coaching. The secret is how excessive the athlete jumps in the case of the peak of the takeoff platform. Technique and jump height are maximum important at the moment. While the frame is losing, the athlete consciously prepares the muscle mass for the impact through tensing the muscle mass. The ground upon which the athlete drops down on will have to be quite resilient, principally for prevention of injury. Upon making contact with the floor, the athlete then goes into slight leg flex to take in probably the most drive for protection. However, the primary position played by the muscle groups and tendons is to withstand the force this is skilled within the touchdown. This power is withstood in eccentric contraction. When muscle contraction is sufficiently great, it is in a position to prevent the downward motion very quickly.

This segment is sometimes called the section of amortization in which the athlete absorbs probably the most power and stops downward movement by way of the strong eccentric contraction of the muscles. The sturdy eccentric contraction prepares the muscles to modify to the concentric contraction in an explosive approach for takeoff.

When the athlete drops down to the ground, the frame reviews an impact upon landing. The upper the height of the step-off platform, the larger the affect drive upon touchdown. This creates a surprise to the frame which the body responds to by means of present process a robust involuntary muscular contraction to stop the body from collapsing on the flooring. This in turn produces great rigidity within the muscle tissues and tendons which is then given again in a go back upward motion. The quicker the change within the muscular contractions, the higher the ability created and the resulting top attained.[9]

More in particular, the muscle tissues and tendons undergo a stretch (eccentric contraction) while touchdown which is needed to take in probably the most power generated but most importantly, to resist the power this is produced by means of the shock that occurs at the landing. The better the surprise (forces experienced on touchdown), the more potent the eccentric contraction will probably be, which in flip produces even higher pressure. This pressure, which is doable force, is then given again within the go back movement when the muscular contractions switch to the concentric or shortening regime.[3]

However, for max go back of energy, minimum time will have to elapse from when the force is won to when they're returned. The higher the time between receiving the forces and giving them again, the less is the return and the fewer the peak that can be completed in the bounce. Most of the lengthening and shortening occurs within the respective muscle tendons which have larger elasticity.

Another method of claiming this is that the speedier the switching from the eccentric to the concentric contraction, the higher would be the drive produced and the higher the return movement. The velocity of the switching is very rapid, 0.20 seconds or much less. For example, high-level sprinters execute the transfer from the eccentric contraction that happens when the foot hits the bottom to the concentric contraction when the foot breaks contact with the ground in not up to 0.10 seconds. In world-class sprinters, the time is approximately 0.08 seconds. The actual platform height utilized by maximum athletes in the depth bounce will have to be less than 30 inches (76 cm) within the early phases of training. Most athletes start at roughly 12 inches (30 cm) after doing a little leap practising. They then regularly paintings up to 20 inches (51 cm) and then to 30 inches relying upon how effectively the jumps are performed. The primary criterion is that the athlete is leaping as high as conceivable on each soar.

If the athlete steadily improves his bounce top, the similar platform top is sustained till increases in soar top are now not seen. At this time, takeoff height is greater through a few inches. If the athlete continually fails to jump very excessive, the peak of the drop-down is diminished fairly.[15] Most essential here is how excessive the athlete jumps after the drop-down.

The most platform height utilized by a high point athlete is not more than 40 inches (100 cm). Rather than creating better explosive power this height results in extra eccentric power building. Going higher than 30 inches (76 cm) is typically counterproductive and would possibly result in injury. This happens when the intensity of the pressured involuntary eccentric contraction upon touchdown is bigger than the muscle tissues can resist. In addition, the athlete will be unable to execute a snappy return (fast transition between muscular contractions), which is the important thing to a hit execution of explosive plyometrics.

Because of the forces involved and the quickness of execution, the central anxious system is strongly concerned.[16] It is important that the athlete no longer overdo the usage of the shock plyometric method. Doing so will result in great fatigue, and, according to Verkhoshansky, sleep disturbances.[17] Athletes have great difficulty drowsing effectively if they execute too many intensity jumps. This indicates that athletes should be well-prepared bodily earlier than doing this sort of practising.[17]

Technique of leaping could also be crucial when executing plyometric exercises. In essence, the athlete is going into a slight squat (crouch) upon touchdown wherein the hip, knee, and ankle joints flex. The takeoff or leap upward is completed in a series initiated by means of hip-joint extension adopted by knee-joint extension which starts all through the hip-joint extension. As the knee-joint extension is going down, ankle-joint extension begins and is the one action that occurs as the takeoff (breaking contact with the bottom) takes place. All three movements contribute power to the upward jump, however the knee-joint extension is the key contributor.[12]

As easy jumping

The maximum not unusual type of plyometrics used within the United States is inconspicuous and rather simple bounce exercises carried out with little regard to execution time. These jumps are efficient for athletes who execute talents of their recreation that do not require explosive kind muscular contractions. An example is long-distance running during which the runners execute repeat movements of 20 to 30 consecutive jumps and other cyclic-type activities corresponding to jumping for more than one repetitions.[12]

Such plyometric jumps are also used as a warm-up for doing explosive plyometric jumps and for preliminary preparation of the muscle mass previous to endeavor exercises corresponding to depth jumps. In essence, they're effective within the early levels of learning tips on how to do plyometric exercises and for getting ready the muscle tissue for explosive or quick jumps. These jumps are very similar to those achieved by way of youngsters in the playground or in community video games and as such, don't require further preparation. Athletes, irrespective of their level of expertise, can undertake such jumps in the preliminary phases of training.

When athletes who have been doing plyometrics with out regard to time of execution first try to execute explosive plyometrics, they steadily fail since the time of execution is too long. This happens reasonably frequently in the depth jump. The athlete typically sinks (drops) too low which takes too long to make the transition from the eccentric to the concentric contraction. As a end result, the workout turns into a jump-strength exercise and now not a real plyometric one.

Jump technique stays the same regardless of whether it is a true plyometric exercise or a bounce exercise. The hips, knees, and ankles flex when touchdown and the joints prolong at the upward return. The series and overlapping in the sequence is principally the similar, beginning with the hip extension, followed by knee extension, and finishing with the ankle-plantar flexing. The main differences in execution are the depth of the landing and the time of executing the transfer from the eccentric to the concentric contraction.

Studies had been performed testing ten more than a few plyometric exercises on general efficiency during leaping examined via EMG, power, and ground reaction pressure (GRF). Of the ten exercises, the single-leg cone hops, field jumps, tuck jumps, and two-legged vertical jumps produced the best possible EMG values, alluding to greater motor recruitment. Power was tested in dumbbell jumps, depth jumps, countermovement jumps, squat jumps, and tuck jumps which all produced the higher energy scale readings. In terms of athletic performance and training, the plyometric actions that utilize overall frame vibration produced an total increase in performance output. A contemporary study examined two teams using the similar plyometric protocol together with weight working towards, one the usage of excessive loads and the opposite using small so much, and equivalent decreases in energy were found. This displays that the plyometric exercises themselves had a greater impact in the decrease in power output somewhat than the kind of weight practising.[18][19][20]

Safety issues

Plyometrics were shown to have benefits for decreasing lower extremity accidents in staff sports activities whilst mixed with other neuromuscular practicing (i.e. strength practising, balance practicing, and stretching). Plyometric exercises involve an increased chance of damage because of the massive pressure generated during practising and function, and must handiest be carried out by way of properly conditioned individuals underneath supervision. Good ranges of bodily strength, flexibility, and proprioception should be completed ahead of starting plyometric training.

The specified minimum energy requirement varies depending on where the information is sourced and the depth of the plyometrics being performed. Chu (1998) recommends that a player have the ability to carry out 50 repetitions of the squat exercise at 60% of his or her frame weight ahead of doing plyometrics. Core (abdomen) strength is also important.

Flexibility is needed each for harm prevention and to give a boost to the effect of the stretch shortening cycle. Some advanced working towards strategies combine plyometrics and intensive stretching in order to both give protection to the joint and make it extra receptive to the plyometric benefits.[21]

Proprioception is an important component of steadiness, coordination and agility, which is also required for protected performance of plyometric exercises.

Further protection issues include:

Age: should be taken under consideration for both prepubescent and the elderly because of hormonal adjustments. Technique: a player must be urged on correct methodology before taking off any plyometric workout. He or she should be effectively rested and free of injury in any of the limbs to be exercised.

Plyometrics are not inherently bad, however the extremely targeted and intense movements utilized in repetition increase the potential level of rigidity on joints and musculo-tendonous units. Therefore, protection precautions are robust prerequisites to this particular approach of exercise. Low-intensity diversifications of plyometrics are frequently utilized in more than a few levels of harm rehabilitation, indicating that the application of correct technique and appropriate safety precautions could make plyometrics protected and effective for many people.

Benefits

Many professional and Olympic athletes use plyometrics working towards to beef up muscular power and jumping skills which therefore increases their power. There are various ranges of depth to plyometrics. Another benefit of plyometrics is that you'll vary your point of intensity which means any person looking to fortify strength and jumping practising can be concerned without reference to health. With there being so many exercises this means you are less more likely to get burned out and have quite a lot of exercises to choose between. Another just right explanation why with so many exercises being available are that you'll find exercises that don't require the usage of any apparatus. It also will increase muscular energy and endurance, additionally will increase metabolic rate which increases weight reduction and middle charge.[22]

Loaded plyometrics

Plyometric exercises are on occasion carried out with an extra load, or weight, added. The weight is held or worn. The additional weight is also within the type of a barbell, entice bar, dumbbells, or weighted vest. For example, a vertical leap whilst keeping a lure bar or leaping break up squats whilst preserving dumbbells. In addition, a standard weight lifting workout is occasionally given a plyometric component, similar to is found in a loaded jump squat. Jumping onto packing containers or over hurdles while holding weights is not really helpful for protection reasons. The good thing about loaded plyometric exercises is that they increase the whole drive with which the exercise is performed. This can make stronger the sure impact of the exercise and additional build up the practitioner's skill to use explosive energy.[23]

See additionally

Ballistic practicing Calisthenics Complex practicing Power working towards Strength practicing

References

^ .mw-parser-output cite.quotationfont-style:inherit.mw-parser-output .quotation qquotes:"\"""\"""'""'".mw-parser-output .id-lock-free a,.mw-parser-output .quotation .cs1-lock-free abackground:linear-gradient(transparent,transparent),url("//upload.wikimedia.org/wikipedia/commons/6/65/Lock-green.svg")right 0.1em middle/9px no-repeat.mw-parser-output .id-lock-limited a,.mw-parser-output .id-lock-registration a,.mw-parser-output .quotation .cs1-lock-limited a,.mw-parser-output .citation .cs1-lock-registration abackground:linear-gradient(transparent,transparent),url("//upload.wikimedia.org/wikipedia/commons/d/d6/Lock-gray-alt-2.svg")appropriate 0.1em center/9px no-repeat.mw-parser-output .id-lock-subscription a,.mw-parser-output .quotation .cs1-lock-subscription abackground:linear-gradient(clear,clear),url("//upload.wikimedia.org/wikipedia/commons/a/aa/Lock-red-alt-2.svg")appropriate 0.1em heart/9px no-repeat.mw-parser-output .cs1-subscription,.mw-parser-output .cs1-registrationcolour:#555.mw-parser-output .cs1-subscription span,.mw-parser-output .cs1-registration spanborder-bottom:1px dotted;cursor:assist.mw-parser-output .cs1-ws-icon abackground:linear-gradient(transparent,clear),url("//upload.wikimedia.org/wikipedia/commons/4/4c/Wikisource-logo.svg")appropriate 0.1em heart/12px no-repeat.mw-parser-output code.cs1-codecolour:inherit;background:inherit;border:none;padding:inherit.mw-parser-output .cs1-hidden-errorshow:none;font-size:100%.mw-parser-output .cs1-visible-errorfont-size:100%.mw-parser-output .cs1-maintdisplay:none;colour:#33aa33;margin-left:0.3em.mw-parser-output .cs1-formatfont-size:95%.mw-parser-output .cs1-kern-left,.mw-parser-output .cs1-kern-wl-leftpadding-left:0.2em.mw-parser-output .cs1-kern-right,.mw-parser-output .cs1-kern-wl-rightpadding-right:0.2em.mw-parser-output .citation .mw-selflinkfont-weight:inheritChu, Donald (1998). Jumping into plyometrics (2d ed.). Champaign, IL: Human Kinetics. pp. 1–4. ISBN 978-0880118460. ^ Starks, Joe (25 April 2013). "An Athlete's Guide to Jumping Higher: Vertical Jump Secrets Uncovered!". Athlete Culture. Archived from the original on 11 May 2013. Retrieved 30 April 2013. ^ a b c d Michael Yessis (2009). Explosive Plyometrics. Ultimate Athlete Concepts. ISBN 978-098171806-4. ^ Yessis, Michael. "Why is plyometrics so misunderstood and misapplied?". doctoryessis.com. Retrieved 3 April 2020. ^ "Shock Method and Plyometrics: Updates And An In-Depth Examination" (PDF). ^ "RUNNING STRONG, INTRODUCING PLYOMETRICS". Fitness PRO Magazine. Retrieved 2016-05-18. ^ a b Wilt, Fred & Yessis, Michael. Soviet Theory, Technique and Training for Running and Hurdling. Vol 1. Championship Books, 1984. ^ Yuri Verkhoshansky (1966). "Perspectives in the Improvement of Speed-Strength Preparation of Jumpers". Legkaya Atletika(Track and Field). 9: 11–12. ^ a b c d Yuri Verkhoshanski (1967). "Are Depth Jumps Useful?". Legkaya Atletika (Track and Field). 12: 9. ^ Voight M.L., & Tippett S.R. (2013). Plyometric workout in rehabilitation. Hoogenboom B.J., & Voight M.L., & Prentice W.E.(Eds.), 'Musculoskeletal Interventions: Techniques for Therapeutic Exercise, Third Edition'. McGraw-Hill. ^ McCadam, Okay., "Russian Training Legend: Dr. Yuri Verkhoshansky." Retrieved on-line April 22, 2012 from http://www.pushtheground.com/2011/06/russian-traning-legend-dr-yuri.html Archived 2013-09-27 at the Wayback Machine ^ a b c Michael Yessis (2000). Explosive Running. McGraw-Hill Companies, Inc.; 1st version. ISBN 978-0809298990. ^ a b c d e f g h "Beginners Guide to Plyometrics". Art of Manliness. 21 May 2010. Retrieved 11 April 2014. ^ A.S. Medvedev; V.V. Marchenko; S.V. Fomichenko (1983). "Speed-Strength Structure of Vertical Jumps by Qualified Weightlifters in Different Take-off Conditions (Condensed)". Soviet Sports Review International-Teoriya I Praktika Fizicheskoi Kultury. 19: 164–167. ^ N.I. Volkov; V.M. Koryagin (1976). "Systematization of Special Basketball Exercises (Condensed)". Yessis Review of Soviet Physical Education and Sports. 13 #4: 110–111. ^ N.A. Masalgin; Y.V. Verkhoshansky; L.L. Golovina; A.M. Naraliev (1987). "The Influence of the Shock Method of Training on the Electromyographic Parameters of Explosive Effort". Teoriya I Praktika Fizicheskoi Kultury (Theory and Practice of Physical Culture). 1: 45–46. ^ a b Yuri Verkhoshansky; Natalia Verkhoshansky (2011). Specialized Strength and Conditioning, Manual For Coaches. Verkhoshansky SSTM. ^ Ebben, W. P.; Fauth, M.L.; Garceau, L.R.; Petrushek, E.J. (2011). "Kinetic quantification of plyometric exercise intensity". Journal of Strength and Conditioning Research. 25 (12): 3288–3298. doi:10.1519/jsc.0b013e31821656a3. PMID 22080319. S2CID 21797959. ^ Beneka, A. G.; Malliou, P.Okay.; Missailidou, V.; Chatzinikolaou, A.; Fatouros, I.; Gourgoulis, V.; Georgiadis, E. (2012). "Muscle performance following an acute bout of plyometric training combined with low or high intensity weight exercise". Journal of Sports Sciences. 21: 1–9. ^ Ebben, W. P.; Simenz, C.; Jensen, R.L. (2008). "Evaluation of plyometric intensity using electromyography". Journal of Strength and Conditioning Research. 22 (3): 861–868. doi:10.1519/jsc.0b013e31816a834b. PMID 18438229. S2CID 207501404. ^ Marc De Bremaeker (2013). Plyo-Flex. ISBN 978-1938585104. ^ "Pros of the Plyometrics Workout". Alot Health. 2015-02-18. Retrieved 2016-05-18. ^ Hansen, Derek, Kennelly, Steve, 'Equipment' in Plyometric Anatomy, Leeds: Human Kinetics, 2017

Further studying

Brooks, G.A; Fahey, T.D. & White, T.P. (1996). Exercise Physiology: Human Bioenergetics and Its Applications. second ed. Mountain View, California: Mayfield Publishing Co.vteStrength-training exercisesPectorals (chest) Bench press (c) Chest fly (i) Dips (c) Machine fly (i) Push-up (c)Lats and trapezius (higher back) Bent-over row (c) Chin-up (c) Muscle-up (c) Pull-down (c) Pull-up (c) Seated row (c) Shoulder shrug (i) Supine row (c) Face pull (c)Deltoids (shoulders) Front lift (i) Head stand into handstand push-up (c) Lateral carry (i) Military press (c) Rear delt raise (i) Shoulder press (c) Upright row (c)Biceps (entrance of hands) Biceps curl (i) Chin-up (c) Reverse grip push-up (c)Triceps (back of arms) Close-grip bench press (c) Close grip push-up (c) Dip (c) Push-down (i) Triceps extension (i)Forearms Wrist curl (i)Abdomen and obliques (stomach) Crunch (i) Leg elevate (c) Russian twist (c) Sit-up (c) Squat (c)Lower back Bridge (c) Deadlift (c) Good-morning (c) Hyperextension (c) Pelvic elevate (c)Hips and buttocks Bridge (c) Deadlift (c) Dirty dog exercise (c) Leg press (c) Lunge (c) Squat (c)Quadriceps (entrance of thighs) Bridge (c) Deadlift (c) Leg extension (i) Leg press (c) Lunge (c) Squat (c)Hamstrings (again of thighs) Bridge (c) Deadlift (c) Good-morning (c) Leg curl (i) Leg press (c) Lunge (c) Squat (c)Adductors (within thighs) Side-lying leg elevate (i)Calves Calf raise (i) See also Bodybuilding Bodyweight exercise Calisthenics Muscle hypertrophy Weightlifting Plyometrics Weight training (List of exercises) Health clubLegend (c) – compound workout, (i) – remoted workout Retrieved from "https://en.wikipedia.org/w/index.php?title=Plyometrics&oldid=1011213335"