Speed and Plyometrics help!!

Discussion in 'Health And Fitness Archive - no posting' started by Sparx, Jun 7, 2007.

  1. Sparx

    Sparx Valued Member

    Hi guys and gals, I'm interested in trying plyometrics to increase my kicking and punching speed. But I have no idea which plyometric exercises I need to use, so can some share their knowlage and help me? And to make things a bit harder I dan't have a medicine ball and neither does the gym I go to.
     
  2. Gary

    Gary Vs The Irresistible Farce Supporter

    Clap pushups are great, plus you can add variations to increase the difficulty. Double clap pushups, clap behind the back pushups and clap behind the back and in front will keep you busy for a while :)
     
  3. Sparx

    Sparx Valued Member

    Thanks coma is there any thing for legs also?
     
  4. Gary

    Gary Vs The Irresistible Farce Supporter

    Box jumps spring to mind, literally jumping from standing onto an elevated platform. If you can raise the level of the platform you can add resistance to it. A nice variation is the seated box jump, where you start in a seated position in front of the target box, raise your feet off the ground and in one fluid movement bring your feet down into the start of the jump.
     
  5. dboy000

    dboy000 New Member

    i dont get the part where you raise your feet off the ground? and what do you mean by the start of the jump?
     
  6. flaming

    flaming Valued Member

    I dont know much about plyometrics except that the volume should be kept very low. Weight lifting would probably be a safer way to increase your speed.
     
  7. Hapuka

    Hapuka Te Aho

    Some tips; Make sure you warm up good. Stretch before starting of course. Skipping or star jumps is a good way to warm up. Land on the balls of your feet, Look at this thread (Good tips in here)

    Here's a video for you (Sorry its youtube!)

    [ame="http://www.youtube.com/watch?v=R5JlI0MF24g"]YouTube[/ame]
     
  8. Hapuka

    Hapuka Te Aho

    Jabcrosshook thanks for posting that. It might help explain the exercises in the video that I posted up.
     
  9. Mitch

    Mitch Lord Mitch of MAP Admin

    PM me your email address and I'll send you a file of plyometrics exercises. They're mostly legs, but I'll send you some links to read up on plyometric principles too.

    Mitch
     
  10. Hapuka

    Hapuka Te Aho

    Ah yes, I was wondering when you would turn up :D
     
  11. Mitch

    Mitch Lord Mitch of MAP Admin

    Whoooooooooooooooooooooooooooooooooooosh!

    Here's Mitch! :D
     
  12. Gary

    Gary Vs The Irresistible Farce Supporter

    At the start of a jump you push down into the ground with your feet. If you're dropping your feet from a raised position this should flow into that easily and reduce the tendancy to start by leaning forward to start your jump.
     

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