Plyometrics refers to a method of training where muscles are rapidly stretched and then contracted. nike flyknit This approach to training focuses on developing explosive power in the muscles being trained. Due to the speed at which the exercises are executed, there is a secondary benefit of developing the athlete's anaerobic capability. For example, a plyometric exercise frequently used by cyclists to increase sprinting and short-hill climbing ability is the jump squat. To do jump squats, the athlete rapidly drops his or her hips towards the ground in a squat and then explodes upward -- jumping as high as possible. He or she then repeats the movement as fast as possible over and over for a set period of time.
Plyometric Push-Ups
Start in the standard push-up position with your hands on the floor placed slightly wider, but directly below, your shoulders. Lower your chest to approximately fist-height above the ground and explosively push against the floor as you straighten your arms. Your hands should leave the ground as you go airborne. Repeat as many push-ups as you can in 30 seconds. A more advanced version can be done using a medicine ball. Start with your hands on the ball and with your feet farther apart to aid in balance. Lower your chest to the ball then explode upward until your hands leave the ball. On your descent, allow your hands to land on the ground on either side of the ball. nike flyknit uk Lower your chest until it touches the medicine ball. Quickly push yourself back up to the starting position so that your hands land on the ball. Repeat for 30 seconds.
Medicine Ball Chest Pass
Grab a training partner and play a heavy version of catch with a medicine ball to emphasize your triceps. Stand approximately 10 feet apart, facing one another. Hold the ball at chest height and rapidly launch it toward your partner at chest height as if you were pushing the ball into a wall. Your partner will catch the ball and quickly fire it back in your direction. You should each complete five sets of 8 to 10 repetitions. If you do not have a training partner, you can also throw the ball against a wall.
Plyometric Safety
Due to the dynamic and forceful nature of plyometric exercises, caution should be taken when adding plyometric movements to your triceps-training program. Make sure that you are thoroughly warmed up and you have already done some sort of less-dynamic triceps, chest and shoulder training, such as narrow-grip bench presses, nike free 3.0 flyknit military presses or standard push-ups done with a two-count descent and a four-count ascent.
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