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Plyometric training has definately found its place in athletic performance. Our fitness programs should encompass strength training and, as martial artists, we all know the advantage of speed when executing a technique. By combining these two elements, we could then apply work or energy over a shorter period of time. By defintion, this is what we call power. This is where plyometric training comes in. Plyometric exercises are, typically, movements involving both strength and speed. We included plyometrics in the cardio section since it is also an excellent cardiovascular workout.
Below, we will outline a few simple plyometric drills that you can do for the lower and upper body. You should also take some time to come up with your own sport specific plyometric exercises. An example of this is an amateur wrestler who practices shooting in for a takedown by working several sets of forcefully pushing off with the rear leg and mimicking this movement...or improving the power of your kicks and punches by attacking a heavy bag with speed and force. Before we move onto some other exercises, I would like to share a story I read some time ago about a student who asked Bruce Lee: "what exercise can I do to kick faster?". Bruce answered; "...kick faster...."
Hops
Keep your feet about shoulder-width apart and always keep your knees
bent. Propel both feet off of the ground simultaneously while also using your
arms to assist. Perform five hops in succession as far forward as you can.
The key is to keep your time on the ground between jumps to a minimum.
An excellent variation is to place a barrier about one foot high (or higher)
every three feet or so. Again, hop forward over each barrier in quick and
powerful bursts.
Another variation is to place a single barrier on the ground and jump forward and backwards
over the barrier. Also jump side to side in a similar motion to a slalom skier.
Jumping Squats
Similar to the classical quadricep exercise, the squat, except we recommend
you try it with dumbbells instead of a barbell. It is also recommended that you have
experience with the squat and are comfortable with the proper motion.
Start out with the dummbells held
slightly to the front of each shoulder and lower yourself until your knees reach ninety
degrees. It is important to always keep the back straight and never round it forward.
At this point, forcefully propel yourself up off of the ground and try and land softly on
your feet. In a controlled manner, lower yourself back down and repeat for three sets
of ten reps.
Plyometric Push-Ups
Excellent Upper-body plyometric drill. Resembles the standard military
push-up except propel your upper body up so your hands
come off of the floor. You could also try to clap your hands together as you reach
the highest point. Very important to keep your body straight throughout the exercise.
Medicine Ball Chest Passes
Resembles a "chest pass" in basketball and should be done with a partner standing a few
feet away to accept the "pass". Use a medicine ball which has a weight that you find manageable/safe
for throwing and catching. You should push the ball in a forceful manner.
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Exercises
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