This is where explosive plyometrics can improve your performance greatly. Verkhoshansky, introduced the shock method in the u. Physically active, collegeaged men were randomly assigned to either a 4week n 19, weight 73. Effects of a plyometrics intervention program on sprint. Explosive plyometrics, dr michael yessis weight training. His method consists of three overlapping steps all runners should go through in order to improve their performance and make the transition to effective, efficient, and faster running. Plyometric, exercise, agility, explosive strength, speed. Mel siff, a colleague of verkhoshansky, plyometrics is a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. Although this type of training has been around for over 40 years, it is only in the last decade that plyometrics has become a buzz word.
Shortening contraction concentric contraction to produce the functional force outcome plyometric training 3 what are. Tampak garis radiolusen di daerah temporoparietal, garis fraktur lebih radiolusen dari vasa, sutura, dan arah teratur fraktur. The the shock method and plyometrics as quoted by creator dr. It is characterized by an intense muscular contraction that is preceded by a relaxed state. The explosive plyometric workout and medicine ball exercises will improve power and speed. High performance strength and speed training with dr. Jumping into plyometrics, 2nd edition paperback donald a. Plyometrics help enhance jumping ability, velocity acceleration off the mark. As such, for plyometrics, intensity depends on the speci c exercises performed. Chapter 17 pp 414 428 plyometric training 2 what are plyometrics. From the shock method to plyometrics fred wilt popularised jump training used by eastern bloc coaches in the usa, pioneering the term plyometrics. Some of verkhoshanskys articles were translated by dr.
Explosive plyometrics, dr michael yessis weight training muscle. The plyometric drills and plyometrics exercises are great for both men and women. Following are basic guidelines to the proper use of plyometric training, as well as exercises that can easily be learned without a. He has done work translating, adapting, and implementing sports training methodology from the former soviet union, including work by yuri verkhoshansky, anatoliy bondarchuk, and vladimir issurin, for over fifty years.
Explosive plyometrics gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. Michael yessis, a respected sports fitness expert, demonstrates the method he has used successfully with thousands of runners. An example of a plyometric program to improve your vertical would be 3 sets of 10 drop jumps, 3 sets of 10 squat jumps and 3 sets of 10 countermovement jumps 2x a week. If this is your first visit, be sure to check out the faq by clicking the link above. Individual chapters are devoted to the latest stateoftheart leg, arm, midsection and total body explosive training. Log in to save your progress and obtain a certificate in alisons free health and fitness flexibility, calisthenics and plyometrics online course. Explosive plyometrics can give you the speed and power you need for any sport. Our aim was to compare the effects of 6weeks of vertical, horizontal, or combined vertical and horizontal plyometric training on muscle explosive, endurance and balance performance.
Michael yessiss most popular book is supertraining. They were easier to perform and the name plyometrics stayed with them. Michael yessis plyometric training achieving explosive power in sports free download as pdf file. Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power speedstrength. Before attempting this, be sure that the machine has safety catches that will not allow the resistance platform to fly off the machine. This book gives you the true explosive plyometric exercises for you to develop the greatest speed and explosive power possible. As a result plyometrics is used extensively by almost all athletes. Plyometrics the shock method was created by yuri verkhoshansky in the late mccadam, k. Performing plyometrics one to three times a week can increase your. This training focuses on learning to move from a muscle extension to a contraction in a rapid or explosive manner, such as in specialized repeated jumping. Yessis defines this form of training as a method that relies on bringing about a forced involuntary stretch that. When comparing yessis and chus books, chu takes the theory further into practice by explaining how explosiveness can be trained for different kind of.
Books by michael yessis author of explosive running. Keep in mind that although explosive plyometrics uses jumps, not all jump exercises are plyometric. When athletes who have been doing plyometrics without regard to time verhoshansky execution first attempt to execute explosive plyometrics, they often fail because the time of execution is too long. Russian plyometrics compilation for high jumpers duration. Plyometrics have been used for many decades in the russian and eastern european tr aining of track and field athletes. How shock plyometrics can make you more explosive human. Plyometrics for soccer vern gambetta optimum sports training introduction proper plyometric training can greatly improve the speed and explosive power of soccer players. Rapid stretch of an activated muscle lengthening contraction, eccentric contraction 2. Background explosive plyometrics is a form of explosive training used to increase speed, quickness and power. Plyometrics improves your vertical, athletic performance, agility, sprint times and distance running. Ive found the donald chus jumping into plyometrics to be the best plyometrics book which ive ever read. Upon reading his initial material other authors soon wrote books in which plyometrics were described as jump exercises not as shock exercises.
Explosive plyometrics, dr michael yessis download as pdf file. Effects of plyometric training and recovery on vertical. Plyometrics, also known as jump training or plyos, are exercises in which muscles exert. Wilt was a member of the 1948 and 1952 ol mpic teams and famo s fo his legenda indoo milethe 1948 and 1952 olympic teams, and famous for his legendary indoor mile. Plyometric training seeks to improve the explosive force production of a player.
Michael yessis presents speed and strengthtraining methods for athletes. The purpose of jump training is to train the muscles to prestretch before jumping. However, recent research has advanced the understanding of the intensity of plyometric exercises based on the muscle activation, connective tissue, and joint stress associated with various plyometrics 1,3. However, to be effective the exercises must be explosive, not simple jump exercises which are usually executed slowly. Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout, and dont overdo it. This shows that the plyometric exercises themselves had a greater effect in the decrease in power output rather than the type of weight training. Michael yessis has 21 books on goodreads with 1196 ratings. Building a plyometrics program for distance runners. During this prestretch, energy is stored in the muscle which can be used to jump higher.
Plyometric training is a great way for athletes to build explosive power. Plyometrics is a term that was applied to explosive jumping exercises developed originally by the soviets. Today, plyometrics, or plyos for short, is often taken to refer to pretty much any body weight jumping exercise, but historically it referred to a very specific kind of jump training. Michael yessis is a teacher, sports performance trainer, biomechanist, and author. Progressive plyometrics for kids is the first book that i have seen about. Plyometrics or jump training volleyball exercises should be done quickly with the purpose of training muscles to be more powerful. Plyometrics are primarily used by athletes, especially. Pdf effect of selected plyometric exercises on explosive strength. Other readers will always be interested in your opinion of the books youve read. Explosive plyometrics, dr michael yessis free download as pdf file.
Pdf the purpose of the present study was to determine the effect of selected plyometric exercise on explosive strength, speed and agility. One of many ways to put high intensity work into your system. The unique biomechanical technique analysis followed by a customized training program consisting of specialized strength exercises that include explosive plyometric exercises specific to improving the individual athletes personal technique. Explosive plyometrics, dr michael yessis free download pdf. This is the definitive book on what are real explosive plyometrics. Abstractwe examined the effects of 2 plyometric training programs, equalized for training volume, followed by a 4week recovery period of no plyometric training on anaerobic power and vertical jump performance. For many of these coaches, success was delivered through the use of special training consisting of hops and jumps, called the. Whether youve loved the book or not, if you give your honest and detailed thoughts then people will find new books that are right for them. This creates a highly effective tool that the athlete will be able to use the rest of his or her career. Plyometrics is defined as a form of exercise that involves rapid and repeated stretching and contracting of the muscles. Oct 05, 2018 plyometrics, also known as jump training or plyos, are exercises in which muscles exert plyometrics includes explosive powerful training exercises that are trained to activate the quick response and elastic properties of the he began a collaboration with soviet.1347 561 1172 1150 899 1279 1528 360 712 1498 1347 705 694 1384 796 1181 1299 318 451 654 905 1687 106 1132 1308 355 1119 948 282 1366 598 1405 1655 380 255 1466 845 1049 1142 50 24