Explosive Plyometrics-Yessis.pdf

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Explosive
Plyometrics
I
Dr.
Michael Yessis
Table
of Contents
Chapter 1: Understanding Explosive Plyometrics
..........................
1
Chapter
2:
Explosive Leg Training
............................................
25
Chapter
3:
Explosive Arm Training
...........................................
70
.97
Chapter
4:
Explosive Mid-Section Training.
...............................
Chapter
5:
Total Body Explosive Training..
..............................
,109
Chapter
6:
Integration of Explosive Plyometrics
........................
120
Chapter 7: Other Factors..
...................................................
,136
About the Author..
...............................................................
143
CHAPTER
1
UNDERSTANDING EXPLOSIVE
PLYOMETRICS
The need for explosive plyometric training becomes apparent when
you examine the physical qualities needed in most sports. The main
skills (actions) that you perform are done quickly and usually with
great force. For example, athletes who run in their sport (soccer,
football, baseball, basketball, lacrosse, rugby and track) must be fast.
Pitchers, baseball and softball outfielders, shot, discus and javelin
throwers must exhibit maximum speed and force in throwing.
Boxers and martial artists must be able to deliver quick and explosive
punches and/or kicks. Jumps, jump shots and cuts must be executed
1
quickly and explosively. Football, soccer, field hockey, tennis and
other players must be able to exhibit quick cutting actions (agility) and
fast acceleration to get to, or away from, their opponent or the ball.
If you are into archery or chess and checkers, then quickness and
speed are not important. If you are a powerlifter or bodybuilder the
critical factor is the amount of weight that you move or the number of
sets and repetitions that you do, not speed or explosive power. All
other sports require speed, quickness and/or explosive power which
are determined by your strength and the speed with which it is
displayed. This is where explosive plyometrics can improve your
performance greatly.
Background
Explosive plyometrics is a form of explosive training used to increase
speed, quickness and power. 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. But its application is still generally
misunderstood. Many people erroneously believe that explosive
plyometric, or speed-strength training as it is often called, is used
mainly to develop strength, as a warm-up, or used to develop jump
endurance. Some even believe it is dangerous and will cause

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