Sheaitaintso's Baseball Corner!

Plyometrics Exercises for Sports Training

Sports like soccer are incredibly demanding on the body. Players must be continually running around a large field exerting themselves in all kinds of ways, whether it be sprinting, jumping, sliding, tackling, or kicking. The average soccer play will run over eight kilometers in a ninety minute game, and this distance will be covered with all kinds of different speeds and intensities. This is why plyometrics are particularly powerful exercises for the soccer player. In fact they are beneficial for athletes of any sport, so if you are not a soccer player do not be dissuaded. Any sport that requires jumping and sprinting lends itself to plyometric training.

Plyometrics are exercises which harness sudden and powerful movements of the body in order to optimize muscle contraction for the fastest possible movements. Before beginning any plyometric exercise it is important to begin with some light cardio, preferably a light jog, just enough to work up a sweat. It is also important to stretch thoroughly before beginning plyometrics because the high impact of the exercises can be hard on muscles and lead to injury if the muscles are cold.

After warming up there are some very simple plyometric exercises you can try, just to get into the swing of things. For example, you can place your feet together while jumping side to side, then forwards and backwards. Skipping is also a good warm up exercise, just try to get as much distance and height as possible while you’re skipping.

Another simple one is to jump as high as you can while simultaneously pulling your legs up into your body so you’re a cannonball in the air. Running up stairs also counts as a plyometric exercise, just be sure to put as much purpose into it as possible, really explode up the steps, skipping as many as necessary. Jumping is really good in terms of plyometrics, so incorporate lots of jumping exercises. Another good jumping exercise is to jump up onto a platform and quickly jump back down again, this exercise can be increased with higher and higher platforms.

Now we’ll consider some more specific plyometrics, for both the lower body and upper body.

Lower Body:

Bounding: This exercise is done as you’re running and involves pushing off explosively. Begin by jogging forwards, then push off with your left foot very forcefully as you bring that left leg and your right arm forward. Keep jogging and then jump again with your right leg and left arm forward.

Split Squat Jumps: Begin by standing with your feet apart, then bring your leg back about two feet and put the pressure on the ball of your left foot. Your back and head should be perfectly aligned and straight. Now lower your body by bending the right knee until your upper leg is parallel to the floor and your knee is basically bent at a ninety degree angle. Once you hit that angle jump back and switch your feet in the air so when you land your left leg is in the front and your right leg is in the back.

Tuck Dumps: This exercise was already covered briefly, but it merits special emphasis because it is actually a very effective exercise. Begin by standing straight with legs apart and knees slightly bent. Explode into the highest jump you can muster and bring your legs up into your body on your way up. Try to get as high as you can and tuck our legs as tightly as you can, you want to look like a ball in the air. When you land be sure to hit the ground with the balls of your feet, and quickly explode into another jump. You want to be on the ground for as little time as possible, so you can start out slow but try to go into the next jumper faster and faster each time.

Upper Body:

Overhead Throws: This exercise requires a ball, no special ball in particular, just something you can throw easily like a baseball or a tennis ball, but it could also be a soccer ball. Begin by standing straight with your feet apart, and knees bent slightly. Now pull the ball back behind your head and throw the ball as hard as you possibly can against a wall. Catch the ball when it comes back to you and keep repeating that movement. Every time you do it again you should do it faster, the time it takes to pull the ball back before throwing it should steadily decrease until you’re doing it as fast as you can.

Explosive Start Throws: This exercise always requires a ball but should probably be a bigger ball if possible, like a soccer ball. Begin by standing straight up with your feet apart, knees slightly bent. Take the ball and lift it up towards your chest, then very quickly run forwards and throw the ball out from your chest as forcefully and quickly as possible. As you throw you should explode into a sprint, even faster than you were running when you threw the ball.

Trying out some of these exercises can be a huge benefit for any athlete.  These pylometric exercises can help increase stamina and overall performance for anyone wishing to improve their physical fitness levels.

About the Author

Dale Miller is a health, sports, fitness and nutrition enthusiast.  He operates http://centurysupplements.com/ and writes a blog at http://centurysupplements.com/blog/

Sports Fan Pro Lighting | Tiffany Style Lamps | Neon Wall Clocks | Light Switch Covers | Team Logo

Star Trek TNG Rocker Switch Light Switch Cover $14.99 Ditch that plain light-switch cover! Put this on your light switch! Trek out your house with this light-switch cover! Trek out your house and beam your living space into the future with this colorful switch cover with graphics based on the LCARS computer! Dilithium Crystals may not power you, but you can bring the dream into your home. It’s a GNDN lighting control for larger rocker-style light switches that measures about 5-inches tall x 2 3/4-inches wide. Fascinating!

Classic Home Decor Bucking Bronc Light Switch Cover $12.99 Classic Home Decor Bucking Bronc Light Switch Cover

Classic Home Decor Rhinestone Horseshoe Light Switch Cover $16.99 Classic Home Decor Rhinestone Horseshoe Light Switch Cover

Star Trek LCARS Light Switch Cover $14.99 Ditch that plain light switch cover! LCARS on your light switch! “Trek” out your house with this light switch cover! Beam your living space into the future with this colorful switch-plate graphics based on the LCARS computer. Dilithium Crystals may not power you but now you can bring the dream into your home. Lighting control for standard toggle light switches.

Washington Redskins Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Boston Bruins Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Nashville Predators Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Florida Gators Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Iowa Hawkeyes Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Kansas Jayhawks Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Kentucky Wildcats Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Michigan Wolverines Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Missouri Tigers Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Oklahoma Sooners Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Texas Longhorns Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Wisconsin Badgers Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Chicago Cubs Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Texas Rangers Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Cleveland Browns Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Indianapolis Colts Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Miami Dolphins Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Tennessee Titans Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Minnesota Vikings Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Tennessee Volunteers Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Chicago Blackhawks Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Indiana Hoosiers Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Nebraska Cornhuskers Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Purdue Boilermakers Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Detroit Tigers Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Philadelphia Phillies Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Miami Heat Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Orlando Magic Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Buffalo Bills Light Switch Cover: Double Glass $14.99 Electrify your room with the flip of a switch using this art glass double switch plate cover. Add this team spirited accent to your home or office.

Oskar Task and Bookend Light by Ingo Maurer $580 Sexy and studious, the Ingo Maurer Oskar Task and Bookend Light was designed by Maurer to both hold books in place when they’re on a shelf and illuminate their pages when they’re being read. The slim, rectangular aluminum transformer base fits in seamlessly with a row of books. From this, an adjustable metal arm projects for perfectly positioned reading light. More experimentalist than anything else, German designer Ingo Maurer continues to surprise and exceed expectations. By using a wonderfully bizarre mix of found and created objects to create his capricious masterpieces, Ingo Maurer has become a pioneer in repurposed and environmentally enlightened lighting designs. The Ingo Maurer Oskar Task and Bookend Light is available with the following: Details:Anodized aluminum shade with protective glass coverAnodized aluminum baseFlexible metal armIntegrated electronic transformerOn/off toggle switch on transformer13′ cord with plugLow-voltageNot UL/ETL ListedMade in GermanyDesigned by Ingo Maurer, 1998Care Instructions: The protective glass cover can be cleaned as required with an ordinary household glass cleaner. Use damp cloth for aluminum parts. Lighting: One 50 Watt 12 Volt Type GY6.35 Halogen lamp (included). Shipping: This item usually ships in 8-10 weeks. Dimensions: Fixture: Height 13 In., Width 7.5 In.

On Off Light Switch by Tobias Wong $190 We’ve always loved Wong’s practical-yet-unconventional design in the On Off Light Switch for Areaware, which was featured at the International Contemporary Furniture Fair in 2002. It’s a fabulous example of Wong’s ability to combine function with cleverness-the On Off Light Switch works wirelessly to control a light up to 100 feet away. It’s also plated in a shiny chrome and encased in a Lucite box with a magnetic lid. The On Off Switch is a nice solution for those of us with quirky old houses that put light switches in the most inconvenient places, or for those of us who just want to be able to control the light wherever you’re at! Areaware reinvents the everyday object with a more eccentric and absurdist twist, driven by a fascination about forward thinking technologies and original expression. A New York-based company, Areaware is dedicated to creating not just useful design accessories, but poetic objects that inspire an emotional response. The Areaware On Off Light Switch is available with the following: Included Features: Made of metal and lucite. Chrome finishWireless remoteDesigned by Tobias Wong.Shipping: In Stock items ship within 1 business day. Others usually ship within 2 weeks unless otherwise noted. Dimensions: Item: Width 4 In., Height 3.25 In., Length 6 In.

Switch $8.99 Switch;Switch; w-Cap; Fog Light;

Louisville Cardinals Light Switch Cover: Single Glass $12.99 Complete the look or add a touch of team loyalty to any room with this Louisville Cardinals Light Switch Cover: Single Glass. Features an attractive hand-painted traditional art glass style. Great for any fan or fan-to-be Easy installation with standard fit Officially licensed by the NCAA

Tennessee Volunteers Light Switch Cover: Single Glass $12.99 Complete the look or add a touch of team loyalty to any room with this Tennessee Volunteers Light Switch Cover: Single Glass. Features an attractive hand-painted traditional art glass style. Great for any fan or fan-to-be Easy installation with standard fit Officially licensed by the NCAA

Arizona Diamondbacks Light Switch Cover: Single Glass $12.99 Complete the look or add a touch of team loyalty to any room with this Arizona Diamondbacks Light Switch Cover: Single Glass. Features an attractive hand-painted traditional art glass style. Great for any fan or fan-to-be Easy installation with standard fit Officially licensed by MLB

Comments are closed.