Plyometerics

[booksie_girl]

I'm just wondering about the benefits of plyometerics in MA, specifically TKD. I know that plyometeric exercises help to improve speed by shortening the muscle reflex time or somthing like that. (I have it written down in a Health and Physical Education textbook, I did a bit about it last term).

What I want to know is, is there any point doing them if you kicks/punches are slow through lack of techinque and practice? Would you gain any benefits, or should I wait until my kicks/punches have reached a pretty fast speed before doing plyometeric exercises?

Thanks in advance.

[Andrew Green]

You would need to develop excercises specific to the skills you want, but yes they are beneficial.

A simple thing would be to use a resistance band for kicking and punching drills.

You don't want to jump to any high intensity ones right away, start off fairly light and work up and you should have no problems.

[YODA]

Plyometrics can be very useful - I wouldn't prescribe them for a 15 year old though unless you had done a lot of strength training first.

[Andrew Green]

Hopscotch is a good plyometric excercise ;)

Just depends on what you do as to whether it is age appropriate, but when in doubt, don't do it.

[Bonic]

I’m not sure if this is what your looking for but I figured posting it cant hurt, it’s a document that describes ways to improve agility.
http://www.personal.psu.edu/staff/j/m/jmp296/drills.pdf
- peace
- Bonic

[YODA]

Nice link Bonic - some good ideas in there http://www.egri.co.uk/smileys/bounce2.gif

[Grifter]

Thanks for the link Bonic. I sure can use it.

[Bonic]

Your welcome, happy to help some people.
- peace
- Bonic

[booksie_girl]

Originally posted by Andrew Green
A simple thing would be to use a resistance band for kicking and punching drills.

Where would I get one, and what exactly is it? Also, regarding what Yoda said, would it be safe for me?

[Cain]

You can try push ups with pushing yourself off the floor when coming up clapping your hands and coming down, it's about the most popular plyometrix exercise for punching that I know of....

|Cain|

[Bonic]

Sorry but this is off topic a bit but I was wondering if running with ankle weights would improve speed and leg musculus and endurance, or would it just be bad for the joints? (Running one mile with 2.5 pounds on each ankle.)
- peace
- Bonic

[YODA]

Originally posted by Bonic
Sorry but this is off topic a bit but I was wondering if running with ankle weights would improve speed and leg musculus and endurance, or would it just be bad for the joints? (Running one mile with 2.5 pounds on each ankle.)
- peace
- Bonic


Yes - it would be plain dumb.

If you wan't to make running more effective either run faster or further. If you MUST, for some bizare reason, add weight - then add it to your centre mass in the form of a weighted vest.

[Bonic]

Thanks for the input Yoda, after reading your post I went in search for back up information on your statement and found this which I found vary interesting.
http://www.pponline.co.uk/encyc/0001.htm
- peace
- bonic

[YODA]

You mean you're not just taking my word for it but doing your own research too? Excellent :D

Good link and some good info.

One point that I feel is VERY relevant to the study - it was carried out on athletes - not people training to be athletes.

[Jazman]

Yes, on people wanting to become athletes the results might be even greater...

[Andrew Green]

Originally posted by booksie_girl
Where would I get one, and what exactly is it? Also, regarding what Yoda said, would it be safe for me?

In Oz, I don't know

Basically it is like a big rubber band. Century makes them specifically for martial arts, but there are other ways to do it. Aerobics classes sometimes use them, surgical tubing I've heard works well.

Yes it should be safe. Some Plyometrics involve a big impact (Box jumping for example) or quick direction changes, these can be hard on the body if you are not prepared for them. Not just age, physical condition.

Using resistance bands doesn't give any impact or sudden direction changes.

Another safe thing you could do would be to work your techniques in a pool, the water will provide resistance and help strengthen the appropriate muscles.

But if you got any doubts find someone in your area, not over the internet, that can help you.

[Bonic]

Yeah I know there major athletes but I think I might try running a mile with them on once just to see how it goes.
- peace
- Bonic