You need to move fast for all sports: Soccer, GAA, Long distance running, tennis, hockey… You name it this Blog post has it and it will benefit you.

Whats involved:

Read through the notes
Then watch the LIVE recorded 20 minute workshop with Coach Rob. Get ready to get up onto your feet and participate in the workshop!

Plyometrics/Landing Mechanics Workshop

What are plyos?

Are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power ie Jumping Sprinting Hopping etc ♂♀

Full workshop video:

Why bother doing them?

Being a Powerful Athlete is the aim - Power is a product of both force and velocity and how we get to be powerful is hitting both sides of the F+V Curve (peak power output would be)

-Think of Force being = Maximal strength (Squatting Heavy)♀ -Think of Velocity being = How fast you can produce force (explosive) ! WE WANT TYPE 2 FAST TWITCH FIBERS---------

Landing Mechanics Practical

(How to Land efficiently you'll never know when you might need this)

● Land forefoot to heel

● Feet Relatively forward

● Shoulder Width

● Joints Stacked

● Absorb force through Ankle, Knees and Hips

----------6 Jumps with perfect Landing Mechanics-------------

UNDERSTANDING PLYOMETRICS

The Stretch Shortening Cycle

Is when a muscle is stretched eccentrically (lengthened) before a concentric (shortened) contraction

-Eccentric Phase creates elastic energy which is stored making muscular contractions more metabolically efficient (basically makes it easier)-

‘Plyos have shown to enhance long distance runners’

3 Phases of Contractions during Plyos:

● Pre Stretch / Eccentric

● A Brief Amortisation Phase / Isometric

● Explosive Contraction

Practical for Plyometrics :

WHAT YOU NEED TO KNOW:

1. Short Sharp Contact Time

2. Toes Dorsiflexed (pointed up)

3. Heel Doesn't Touch Ground

4. Absorb @Ankles, Knees + Hips

Warm up / Precursor :

● POGO HOPS Vertical

● POGO HOPS Laterally

● POGO HOPS Horizontal

Drills :

● Broad Jumps (landing mechanics!) x4

● Lateral Hops x3es

● A Skips x4es

2 sets 60s REST

Plyometrics - What you need to know.