Monday Motivation (week 19): Plyometric Training

 In Fitness

Hello everyone, I hope all are having minimum aches and pains. Today I want to get into some lower body training and some plyometric strategies.

Plyometric training is a fancy way to say movement training basically. It all starts with conditioning. We need to ease into getting movement and that can start at different points depending on your ability to walk/run. We can start by walking half a mile and getting the body slowly to a mile and then starting to run, just matters your athletic ability, but there is a starting point for everyone. Once you are able to run and not get super winded running a mile or so its good to start working on the control of your body while you are moving. When we get into movement training, everyone can jump-its the landing that we don’t spend enough time on. The landing is the eccentric strength and the real control of the body. We can jump, hop, bound and skip. Jumping is 2 feet to 2 feet, hoping is right leg to right leg or vice versa, bounding is right to left and a skip consists of 2 feet contact per foot. We always have to have a good warm-up before Plyo work, the body needs to be rolled, stretched and moved before good Plyo work is done. The focus should really be around single leg work and sticking the landing to begin. Don’t jump backward, but we can hop forward or backwards and laterally. It’s estimated that there are around 100,000 ACL tears per year and 1/3 of those are high school female athletes. Lower body strength and stability should be a major focus for all high school athletes. I am currently training the Maine South basketball program and we are focusing a lot on their flexibility and mobility. I was a little shocked at how many of the athletes are very tight, especially in the hips. They sit in their desks for 8 hours a day just like many adults are sitting at their desk job. I’m trying to see them move more efficient so they can be quicker on their feet on the court and bound with minimum contact time with their feet hitting the floor.  Especially is basketball, they are changing directions very quickly and need to accelerate like a car going 0-60. Very rarely will they be going at their highest speed, but they will be stopping and starting all games with changing direction. A good warm-up activates a muscle while also elongating another. Examples are high knee walking, heel to butt, leg cradles and a reverse lunge. When we go to one leg, its all about stability. The body works a lot more when we go from two to one leg. In next week’s Monday Motivation ill start to get into different progressions for plyometric work. Enjoy the week and get some exercises in! You can always reach out to me at my email address [email protected] or on Instagram @sean_maloney.12 Let me know your thoughts! 

In Good Health Always,

Sean Maloney and the Tone Up Club Team

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