Vertical Plyometrics

Explosive Split Cycle Plyometrics

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Explosive Split Cycle Plyometrics

The Keys:
1. Knee Punch out of the water. Taking the back leg from the down lunge position, fully drive through the water resistance in to max hip flexion.

2. Split in to a deep lunge (back knee about 2 inches off the ground), while keeping the trunk tight so from the shoulder to the knee is a straight line.

3. Arm action!

Single Leg Vertical Plyo

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SL Vertical Plyo – Basic

In this video you will see a continuation of Vertical Plyometrics with Single Leg Variations:

  • Overview.  Approach to the physiological adaptation of the Vertical Plyometric Series – Jumps, Skips, and Depth Jumps; but now on ONE LEG in various angles and introduction of power on the edges of the feet.
  • Exercise Database Sequence:
      • SL Linear
      • SL Lateral (Inside Edge & Outside Edge)
      • SL Multidirectional

Hockey Plyometrics

Box Vertical Plyo – Lateral to Crossover; Same Side; Plyo Continous

Power Skating Plyo Series- Advanced

We’ve transitioned from the deceleration and isometric emphasis; into higher loads of reflexive plyometrics. Note the example of the Lateral position to the X-Over position, full Plyo bound, max height (opposite side). Emphasizing the “nose / knee / foot” alignment consistent with all speed skating dry land movement patterns. This is a really good demo for the consistency of the position (especially on the X-Over positions – see the angle of hip horizontal adduction).

Finally, addition of a diverging force adds different stimuli. Here it’s a back Raptor load at the waste. We executed successive sets with lateral and front forces.

Box Vert Plyo – Break Down

Box Vert Plyo – Break Down PT 2

DL Vertical Plyo

Posted on by BPSUniversity

DL Jump/Skip Overview

In this video, you will learn/see:

Understanding the two main broad categories of Plyometrics and their components:

  • Long Response Plyometrics – basic, less specific, longer ground contact, emphasis more on pure power production
  • Short Response Plyometrics – advanced, more specific, shorter ground contact, emphasis more on rate of force development

Approach to the science aspects of the Long Response Plyometrics, and how this very specific form of a stretch reflex can set the base of general power; primarily in the vertical aspect.

Beginning of the database of the Vertical Plyometrics

  • Jumps – arm/hips coordination and synchronization; along with pure power production, high speed eccentric loading, and subsequent deceleration into isometric contraction emphasis around the hips, knees, and ankles
  • Skips – similar physiological adaptation of the Jumps, except now with a series of low-grade plyometric rhythmic hops in between main plyometric actions; ground contact of this main plyometric action is obviously much less that the Jump

DL Depth Jump Series

In this video, you will learn/see:

Scientific breakdown of the culmination of the Vertical Plyometric Series – the Depth Jump.

The ultimate drill in developing the general Power base while still achieving a good emphasis on rate of force development
The important “bridge” in getting the power adaptation necessary for success in the more specific Short Response Plyometrics
Approach to the physiological adaptation of the Vertical Plyometric Series – Jumps, Skips, and Depth Jumps; but now in various angles and introduction of power on the edges of the feet:

Linear
Lateral
Multidirectional