Sports Training - Plyometrics Workouts - Knee Tuck Jumps

[lludmilla]

not good try putting some weights on you and one knee down plus your hands up thats how fighters do

[XShasLaX]

Do it with a med. ball, thats how we do it. hold the med ball to your chest with both hands. its a great work out that way.

[r55306]

Those really, really hurt my feet, probably b/c I am flat footed.

[flamezstr33t]

same we flat foot people suffer!

[tonyeddie]

Im also flat footed Id recommend you land more on the ball of your foot (away from your toe so you don't sprain your ankle)

[dummyGamer]

Won't that hurt ur feet because im sure that in most sports u got to land on the toe part of ur leg so u dont lose ur control i know in parkour we do like that soccer and baskeball

[thatgirlcanblow]

your suposed to land on the ball of your foot.

[546598555]

would this help u jump higher lets say for basketball and wat else is it good for ?? and would u recommend this to 14 year old to do this?? hit me bak ASAP thanks guys

and when u go down from the jump do u down slowly or hard? if u get wat i mean HIT ME BAK PLZ thanks

[gonzo8888]

nice vertical and great exercise.....the only thing i would do differently is try to keep the arms closer to the body when you swing them up.

[mathiastheok]

I just run threw peoples back yards. Most days it's an easy workout...beagles and terriers, but some days you'll get a doberman or pit bull and you certainly feel it the next morning.

[spiritring]

to jump higher, jump as high as you can without bending you knees with repititions of 100 and four sets. also calf raises for calf. and when you jump, try thrusting yourself faster using your calf and achillies tendon only with minimal knee bent and minimal pressure on the quads. the idea is like a rubber band. there is enough stored elastic energy right there in your achillies tendon( the bridge between your ankle and calf) to resist thousand pounds of force!!!!!!

[KieranDeDeli]

apprantly jump rope makes you jump higher not alot by about 1-2 inches how many a day should i do for this to be effective

[beast52084]

to slow to be plytometric he is landing flat footed and taking forever. thats gonna train more raw explosiveness because it takes out the elastic action of the tendons since he is landing on his heels

[asn20]

doesnt agrre about landing soft...performance doesnt mean health, the objective of plyometric jumps is to get off the floor as quick as you can, so you have to land and hit hard the ground...and its not an endurance exercise, its about explosion and you train that by doing max 10 reps with all performance ans technique you can...up to 10 reps you get tired and starts to fail on technique...remenber explosion is about strengh X speed...

cya

[davidshowcool]

I would say that is untrue because by absorbing the the shock you are already rdy to push for another one so your muscle with extend alot more and you will be able to get a higher reach of contraction and stretch... + you dont hurt yourself

[eaxcriminal]

From my understanding the myostatic/stretch reflex is based on changing from eccentric contraction to concentric contraction as quickly as possible. He spent along time on the ground.

[quality6pack]

correct!!!

[bonecrusher43]

U are exactly correct. U want to be as quick as possible to work with ur natural muscle contraction that is caused by muscle stretch. U want to combine that reflex with a concentric (voluntary) muscle contraction as fast as possible to fully maximize the explosiveness

[BogumilFitness]

His landings are really bad and you will hurt yourself if you land like that during plyo training. Whenever I am teaching plyometrics I always tell my students to be cat like on their landings, which means to land through your toes and never land on a flat foot. Next time you see a cat jump pay close attention to it's feet when it is landing. That how you should be landing when doing plyo training.

[RonnySayfan]

poor execution - you want to stay as eract as possible in the air and extend the legs back to the ground after the peak, so you hit the ground in an almost-standing position, and cushion the landing with the balls of your feet and knees.

[myinternalwar]

Plyometrics? I don't think so. This is a good body-weight exercise, that's it. Plyometrics are supposed to set of a myotatic stretch reflex. reflexes are involuntary contractions. There was nothing involuntary about this. this was done under complete voluntary control.

the exercise will do as he says, but this is not plyometrics. Not many "plyometric" exercise fit the definition. Not sure if there is such a thing as "plyometrics". Better to call them body weight exercises.

[dynodad55]

if u want to do plyos wear 5lb. ankle weights and do low reps, bc it aint endurance its all about being quick and explosive like a sprinter, not a distance runner.

[fitnessphiles]

I wish I had yall when I was in high school track.

[deadmanse]

I would call that to jump

[7kju]

thanks a lot but in just one video if you guys can help us make a full week plan that can be done for full body muscle and strength training.like what should we do for whole week for total body strength and muscle training.thanks for your help in guiding us.

[1340Jacob]

So his backs supposed to round like that in the bottom position?

[dk0793]

sorry but hes on the ground way to long during that "workout". You want to be on the ground as little as possible.

[mortenhartivg]

Think its to se how the workout is exercised, so he does it kinda slowmo.

[Jlog96]

When landing the idea is to try to land soft enough that you don't hear your feet hit the surface. Helps preserve joints and makes your lighter on your feet

[ginia1110]

I CAN DUNK NOW AFTER 4 MOS. of training this

[Ut3rin3]

i reccomend landing on a soft foot. he wasnt too soft about it..

[deep126]

you shouldnt land with a soft foot. the impact will train your legs to absorb all the force making it more explosive

[ErikKiliam]

The muscles in your legs will dampen the impact from spreading, but your joints will take the most of it. Not worth it.

[Lehmann108]

I agree. his landing was way too hard.

[longshot14]

yeah man this stuff wrecks your joints overtime, do it on grass or wear basketball shoes with a soft inner

[rubbish4000]

ppl get confused - plyometrics is not endurance training, it's for building explosiveness. according to muslce and fitness, it's most effect when you do it 5-6 sets with 5-8 reps and rest 90 at least between sets.

[MuZziC20X]

cool ima try this!

[poopfacethriller]

plyometrics are so often abused. they are only effective low volume. 40-60 ground contacts per session max.1-3 days a week. also they are mean't to help you express strength in your jumps. So if your squatting 135 you have no business with these exercises until you can squat atleast 1.5 your bodyweight.

[eamh2002]

I can do a standing backflip without using my hands to tuck, but I cannot do 1,5times my bodyweight squats. Am I then too weak, though I have enough explosive power for plyometric power needing stuff? I suggest training carefully if you only want to do plyometrics, and landing smoothly is the most important thing. For the rest you're right, I just dont agree with that squatting part :p

[ruobhad]

amazing results... i am dead tired but satisfied !

[bizzle187]

burpees > these

[Roshibear]

To understand plyometrics one first has to understand the strength curve and it associated angles. Plyometrics helps transform general strength into sport specific power and occurs between the building of limit strength and agility phases in a periodization program. It something one does for a limited time a couple of times a year as one cycles through their program. It use to be called shock training, and adolescents under 16 shouldn't be doing it.

[tuhoc82]

Hey! All these workouts r very informative! however,minimize on the time spent on the ground.plyos are suppose to be quick and light upon landing and then explosive when coming up.i averted my eyes away frm the video for a moment and thought someone was hitting the track with a sledge hammer.just trying to help.keep up the good work!

[anirudh1212]

these are hard damn

[marku302]

Plyometrics isnt meant to fatigue you during the exercises. Because it is aimed at producing power, not endurance or strength. Azfarmb, it might not tickle ur funny bone during the exercise, but i bet u would feel it the next few days if u did them properly.

[lilshrump]

or instead of grabbing fifties you could grab fives and work your way up...

[azfarmb]

10-15? how ou of shape are people? This is insane. This is the second place that asked people to do 10-15... 10-15 doesnt even tickle a funny bone. The problem is that many of these people never workout their lower bodies, or do not work it out as much as they focus on upper bodies. These jumps are not that tough.

[PoWerExcesS]

I think they go low reps to keep it explosive. High reps will hit your muscles but won't do your nerves as much good as the low reps will do.

[Bballastar93]

Nah, if you do them correctly you should do no more than 20 to get a good set in.

[maniflora]

for this workout, in tennis we have to do minimum, 110 reps, plus sucides, so if u wona increase hopes, and speed u should be doing over 100 reps, try starting of with 60 reps and increase by 5-8 every week, and do it every 3 days, & another good one is to jump over a water bottle side to side

[xximn0tstupidxx]

how can u possibly do 110..after 3 sets of 15 of these im DEAD!!!

[wussup331]

that will devop endurance though. you have to work hard but with low to moderate reps or else you will be strengthening slow twitch not fast twithch muscle fibres

[Silvercardinal7]

Doing 110 reps is NOT plyometrics. Plyometrics is about explosive recoil. 110 reps is endurance, and probably not healthy on the knees. It is also unnecessary.

[unclelez]

the navy seals train plyos 3 times a week for 4 weeks prior to a mission

[Kazuma7389]

So?

[xximn0tstupidxx]

so?.....definately stresses the importance of that excercise

[billysue2]

tiofsmeg is right,think of plyos as max strength training very taxing on the nervous system and 20 reps are way too much more like several sets of 5 reps with 3 mimutes in between.Also only to be done for short periods during season due to danger of overtraining.90 % of people on you tube are clueless in their comments.

[azfarmb]

Umm, with 3 minutes in between? 5 reps? wow... you are the one that is clueless dude. Very taxing on the nervous system? its not the nervous system thats the problem, its the mind of the person who is doing these. Seriously man, 5 reps? wow, no wonder majority of america is fat. Apparently thousands of years of evolution, and most people assume that this exercise is strenious on the nervous system.

[Silvercardinal7]

The reason the reps are so low is to train the golgi tendon organs. It isn't an endurance exercise, it is an explosiveness exercise - Plyometics.

[fullmetal426]

are you sure you don't squat down lower? my cousin told me that when ever i do that, i have to squat down lower, and he can jump high enough to dunk (he's 16 though)

[xXdaimpostaXx]

watch out though i pulled all the muscles on my right leg and the bak of my left leg from straining wile i was doiing plyometrics

[oladipodo]

i hope you stretched

[billysue2]

stretching does not prevent injury, specific warm up including mobility drills do along with adequate strength and stabilisation and technique.

[AfroPK]

Im pretty sure dynamic stretching after warming up is helpful. Could be wrong

[thawinkie415]

i wanna see how the instructors jump compared to basketball players or football players then ill be convinced if they can jump as high or move as quickly

[mega325]

is there a way to see faster results like 5 sets a day?

[Jeremymtw]

I'm no expert on plyometrics, but I am a bit of a gym rat and I've picked up a few things.

If you do more sets make sure do don't over train, more work means you need more nutrients.

I think a big part of plyometrics is training the nervous system though, not just the muscle.

I'm no sports dude though, so others will correct me.

[LOLtoXD]

plyometrics isnt supposed to be done on a daily basis ... you should do it 2-3 times max a week, with maybe a 45 min duration for each session

really plyometrics is a longer term thing than people think, six weeks or so to start seeing really noticeable results and you have to be careful

[pbjtoast]

how often... everyday?

[ogarts]

he said two to three sets and a set is 12-15 reps

[AnimeXxLegacy]

uhm just a thing what does a good posture have to look like and does this make u jump higher reply asap plz

[Shiftie09manz]

i use plyo for parkour training. my jumps are significantly higher, and my agility is on point, i highly reccomend trying this for any sports that require speed, agility, or just high jumps

[WonderRaZ]

hey I think I can do this! looks like simple backtucks,, without the rotation:P

[QueensDynasty]

FASTER. The point is to minimize contact time with the ground.

[ThunderMage]

Jeez. He was just demonstrating.

[elixirnova]

he does not have good posture durring the entire exercise. Great to post and get thoughts going though! This is the way to develop power from what I am learning more and more. Perfectly timing the bounding explosiveness will make the exercises even more safe and effective though..

[masterkershaw]

sorry not true plyometrics u should be shortening the amortilation phase (time bettween concentric and eccentric contraction). and 20 times 5 reps BS that endurance lower it down man. plymetrics should be low in volume high intensity like all power work.

[newbauerpower2007]

You have no idea what you're talking about. I'm a personal trainer and trust me, the info you left isn't correct. Plyo workouts have no certian number of reps or sets. However, the longer you can do the plyo exercise with good posture only makes it better. so it looks like YOU'RE DEAD WRONG! LOL! Do some research.

[renox60000]

no you are wrong i just checked everything he said and i have a p.h.d in exercise science masterkershaw is correct, not you. if you think you are correct then prove it with research instead of sounding like an ignorant personal trainer.

[tjofsmeg]

You are quite wrong and being a personal trainer isnt the be-all and end-all, i know plenty of pt's at my local gym who dont have a fucking clue....id imagine that you would get on well - think about it, if you are giving maximal effort how can you do say 20 reps? Its like trying to sprint for 30 secs, it cant be done!! Short and intense!!

[Roshibear]

Why would a personal trainer know anything about plyometrics? As it turns out I am also a personal trainer, and the only reason I know anything about plyometrics is for my own sports related conditioning. I've used this knowledge to help clients, but by and large plyometrics isn't going to be part of helping someone whose is not involved in a sport get fit. You've probably incorporated some ballistic movements of questionable merit and mistakenly thought of them as plyometrics.

[poopfacethriller]

he pauses at the bottom. but you r supposed to jump back up immediately as you hit the ground

[takingbacksunday013]

i do bmx racing and this has helped sooo mcuh. it trains ur muscles to react faster which i need in order to do first straight sprints

[eustazio]

this hard landing withouth any knee/ankle bending, isn't it bad for the joints ?

[11cory]

i just do leg sits in the shower and it helped me squat 545 and dead 640 I also run a 4.62

[kithead]

for knee tuck jumps do 20reps 5sets

[Wordup36]

me i just do 400 deep knee bents and 400 top raises every night I,ve been doing it for 6 days strait and my legs hurt but i noticed they,ve become stronger

[Sreal0]

You should never do plyometrics on concret. It is not good for your joints.

[protectyourunit]

not if you wear shoes

[GF0rceone]

True, but you'd definitely last longer if you don't. But you're right. Really good shock absorbing shoes will definitely minimize the damage.

[protectyourunit]

exactly

i do plyos 5 times a week with my ski jumping coach

and they said it doesnt really matter for short term injuries

[VidElk]

Is this kind of training best done at the begginning or end of a workout? is it dangerous to train with fatigue?

[spamusubi]

VOCAB ENGLISH PLZ lol

[chriswwcd70]

should i do active or passive recuperation if i want my phosphocreatine to resynthsis faster during plyometric ?

[joseurdaddy]

u might want to try passive recuperation if u want ur phosphocreatine to resynthsis faster during plyometrics

active recuperation is a slower process but will make u a greater athlete

lol

but im thinking u already knew dat judging from ur vocabulary

i mean if u know wat phosphocreatine, resynthsis, plyometrics R

u should know da answer 2 ur own question

lol!!!!!!!!!!!!!!!!!!!!!!!!!!

[Crazylalalalala]

stop being a bitch!!!

Real men don't use performance enhancers!!!