15 Amazing Exercises

Increasing the Horsepower in Your Body's Engine

Plyometrics develop power! Power translates into some serious speed. Power will increase your stride length and give you the advantage that pushes you towards your goal. In sprinting the athlete who can use their strength more quickly (power) has the edge. It is scientifically proven that athletes with higher power to body weight ratios move at a faster rate. To develop explosiveness through isolation of one leg

Plyometrics develops the body's power by shocking the Neuromuscular system. The Neuromuscular system is the engine of your athletic body. Plyometrics focus on increasing the horsepower of your engine. The main advantage of a high-horsepower automobile engine is its acceleration: it can get the automobile up to a chosen speed quicker than a lower-powered engine can.

The Plyometrics program is woven into the total program through all four phases. Plyometrics will never be performed on days of heavy lifting with the lower body. High impact exercises, like most plyometric drills, require full strength, otherwise injuries can occur. Follow the guidelines and safety requirements described previously.

Names, movement descriptions, key points, and variations are given for each of the plyometric drills:

1. Box Step-Up and Jump
2. Single Leg Forward Hurdle Hops/Lateral Hurdle Hops
3. Forward Stadium Step Hops
4. Lateral Stadium Hops
5. Box Cross Jumps (Lateral Speed, Vertical Height)
6. Tuck Jumps
7. Two Foot Ankle Hops
8. Bounding
9. Standing Jump and Reach
10. Single-Leg Hops
11. Power Skipping
12. Lateral Step-Ups
13. Split Jumps
14. Squat Jumps
15. Push-ups with a Clap

This is an excerpt taken from Developing Killer Speed. The book was written by Mark Strasser M.S. CSCS, a professional strength and conditioning coach.

For more information or purchase the book,
visit www.strength-conditioning.net