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Not all plyometric exercises are equal in intensity. Skipping exercises for example, are relatively light while single leg bounds and depth jumps are the most intense. A program should progress gradually from lower intensity drills to more advanced plyometric exercises – particularly in an individual with less strength training experience.
The number of plyometric exercises is typically kept to a minimum also. A typical session may contain only two or three lower body plyometric exercises interspersed with upper body plyometric drills if they’re appropriate for that sport.
Correct exercise selection is essential for hockey players! While there are many plyometric exercises below only a few will be suitable for any one particular sport or event.
Lower Body Plyometric Exercises (Low Intensity)
Abdominals is perhaps the most important muscle group to train. Strong abdominal muscles means a stronger back and more powerful overall physique.The function of the abdominals is spine or lumbar flexion.The origin of the abdominals originates on the pubis crest.The insertion of the rectus abdominis is onto the ribs(5th, 6th, and 7th) as well as onto the Xipoid Process.There are many exercises which train the abdominals, this muscle group contains many slow twitch muscle fibres and training depends on the purpose of the training program. For example, if one was losing fat on their belly they would train their abs three times per week with resistance allowing adequate time for recovery. Other names for this muscle group or similar muscle groups referred to the 'Plyometrics' are: Abs, abdominal, abdominals, Rectus Abdominis, gut, six pack, eight pack, washboard, waist, belly, Core Strength, stomach, Lower Abdominals
Ball to Ball Twists- Plyometrics Exercising Instructions |
 This exercise is especially good for developing core strength. Start back to back with a partner. Have one partner with a medicine ball pass the ball to the side while the other partner grabs it. Continue passing the ball back and forth switching sides every 10 revolutions. |
Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready" position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Jump to Box
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.
Lateral Jump to Box
1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.
Split Squat Jumps
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
Tuck Jumps
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.
Lateral Box Push Offs
1. Stand to side of box and place the left foot on top of box.
2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with right foot on the box and left foot on the ground to the other side of the box.
4. Repeat from this side.
Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
Bounding with Rings
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left, with the right foot.
3. Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Rest and repeat. Remember to keep ground contact time between bounds to a minimum.Hurdle Jumps
Lateral Hurdle Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position
Lower Body Plyometric Exercises (High Intensity)
Zigzag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.4. Do not "double hop" upon each landing and keep ground contact time to a minimum.
Single Leg Tuck Jump
This is the same as the tuck jump exercise above only one leg is used. Upon landing another jump is performed immediately with minimal ground contact time and with the same leg for the desired number of repetitions. This is repeated for the other leg after a rest period. Single leg plyometric exercises are typically more advanced and require greater strength and balance. They are suitable for sports were a takeoff is completed on one leg.
Single Leg Lateral Hops
1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to the starting position.
3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.
4. Repeat continuously.
Depth Jumps
1. Stand on box with toes close to edge, feet shoulder width apart.
2. Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement.
4. Ground contact time should be short unlike in the diagram. Landing should be soft.Note: Start with a box height of 30cm (12in). Intensity can be increased by gradually increasing the box height to a maximum of 107cm (42in) but this is only for experienced athletes with a substantial strength training background.
Machines vs. Free Weights< xml="true" ns="urn:schemas-microsoft-com:office:office" prefix="o" namespace="">
Machines are great to help build muscle if you are a 40 year old sedentary office worker or a 65 year old retired man or for that matter even a 23 year old bodybuilder.
They are not ok if you are an athlete who wants to reach his or her full potential.
An athlete must use many muscles at the same time to compete in their sport, any sport. For example, running forces you to use your core, your upper body and lower body all at the same time to run properly. These movements must be coordinated and the strength and power needed for these movements must be utilized in proper sequence with the correct firing of specific muscle fibers throughout the body with each movement.
With this in mind then, it should make sense that sitting on a seat while pushing against resistance with your legs does not really provide the best resistance for an athlete. In this scenario the user does not have to balance anything, the core is not being worked and there is nothing here that even closely resembles an athletic move that you might see on the ice, court or field. (how often do you see an athlete lying on his/her back pushing up with his/her legs)?
Now as an athlete a better exercise might where a user would have to stand in an upright position (similar to what you might see while an athlete participates in a sport i.e. an athletic stance) with movements that simulate an athletic movement with resistance. A lunge comes to mind or a single leg squat comes to mind as well. These are both great exercises for an athlete. They will work the same muscles that you are working in the exercise I described above and yet now you are mimicking an athletic move, you are working stability muscles including the core, you are now having to balance while performing the exercise and you are teaching the muscles to move and fire in a specific sequence that will help you when you get on the ice, court or field.
There are several other advantages of using free weights as compared to using machines.
Free weight exercises more closely mimic what happens in your sport. They force you to work on balance and force you to use more muscles that the actual muscles that you are working. This will allow you to build more muscle with less time in the weight room and will also be more likely to help you decrease your risk of injury due to the fact your stability muscles are better developed.
Below please find a list of machine exercises listed with their free weight counterpart that is much more beneficial for any athlete.
Machine Free Weight
Leg Press Barbell Back Squat
Leg Curl Straight Legged Deads or Lunges
Pec-Dec Lying Dumbbell Press on a Stability Ball
Lat Pull Down Wide Grip Chins
Seated Shoulder Press Standing overhead dumbbell press
Next time you hit the weight room, ask yourself. “Is this an exercise that is good for me as an athlete?” If the answer is no then it is time to find a new exercise.
