Plyometric Exercise! You will ❤ it!!!! :)

       What exactly are Plyometrics and where did they come from? Plyometrics can be traced to Russia approximately 40 years ago. Dr. Yuri Verkhoshansky is credited with creating the principle which at the time was known as "shock training." While observing some Olympians, he realized that they had more strength and power coming out of a higher altitude landing when their muscles were stretched as opposed to a normal jump.
The Plyometric training increases the amount of force you can produce and therefore plyometrics are effective in making you more explosive. This leads to improved sports performance, a higher vertical leap, and faster sprinting times. A study proved that lifting weights (squatting) in addition to plyometrics caused the greatest increases in vertical jump height.

Effect Of Squats & Plyometrics On Vertical Jump:

• Only Squats - 3.30 cm vertical jump increase
• Only Plyometrics - 3.81 cm vertical jump increase
• Squats + Plyometrics - 10.67 cm vertical jump increase 

You  can see how effective they are!!!

Plyometrics improve reactive strength by utilizing the Strength-Shortening Cycle (SSC) in order to create maximal power output. Plyometrics are based on the principle that the SSC can create much more power than a normal muscle contraction because the muscles are able to store the tension from the stretch for a short period of time - causing the muscle to react like a rubber band. The greatest force can be achieved when the stretch is performed as fast as possible. Actually, when you first begin with plyometrics, your body tends to create more slow-twitch muscle fibers in response to the new training stimulus. However, when you deload (decrease the volume) or stop training for a week or two, then the results are simply incredible as more and more fibers become fast-twitch than there were before.

Plyometrics + weights programs that will improve your sports performance.

Plyometric Cardio Circle   -   full body challenge and beautiful muscles

Some good exercises: 

1. Front bench/box jump
2.  Lateral bench/box jump
3. Broad jump
4. Skater jump
5. Scissor jump
6. Dot Drill /one leg or both/
7. Lateral Box Shuffles
8. Barbell/dumbbells vertical jumps 
9. Burpees with BOSU ball
10. High jump
    
    
    
    For more information just ask me! ❤