Sports like football are incredibly demanding on the body. Players must constantly be running around a large field is carried out in all sorts of ways, whether it be sprinting, jumping, sliding, problem solving, or udaranje.Prosječna play football will take more than eight miles in ninety minutes, and this distance will be covered with all kinds of different speeds and intensities. That is why plyometrics are especially vigorous exercise for the players. In fact they are beneficial for athletes in any sport, so if you are football player would not be deterred. Any sport that requires jumping and sprinting in the fall of plyometric training.
plyometrics are exercises that harness the sudden and powerful body movement in order to optimize muscle contraction for the fastest movements. Before beginning any plyometric exercises it is important to start with some light cardio, preferably a light jog, just to work up a sweat. It is also important to stretch thoroughly before starting plyometrics, because high impact exercise can be hard on the muscles and lead to injury if the muscles are cold.
After heating, there are some very simple plyometric exercises you can try, just to be in the thick of things. For example, you can put your feet together while jumping side to side, then forward and back. Skipping is also a good warm up exercise, just try to get as much distance and height as much as possible while you're skipping.
The second is easy to jump as high as you can while pulling your legs into your body, so you cannonball into the air. Run up the stairs also counts as a plyometric exercise, just be sure to put more order into it as much as possible, to really explode steps, jumping as much as needed. Jumping is really good in terms of plyometrics, so they contain a lot of jumping exercises. Another good exercise is jumping to jump onto the platform and quickly jump back down again, this exercise can be increased with higher and higher platforms.
We will now consider some specific plyometrics, lower body and upper body.
lower body:
Cords: This exercise is done as you do and includes pushing off explosively. Start by running forward and then push off with your left foot is very strong as you would to your left leg and right arm forward. Keep running and then jump again with your right leg and left arm forward.
Split Squat Jumps: Start by standing with your feet apart, then bring your feet back about two feet and put pressure on the ball of left foot. The back and head should be perfectly aligned and straight. Now lower your body by bending the right knee until your upper leg parallel to the floor and the knee is basically bent to ninety degrees. Once you hit that corner jump back and switch legs in the air so you land your left leg in front and right foot in back.
Tuck Dumps: This exercise has already been covered briefly, but it deserves special emphasis because it is actually a very effective exercise. Start by standing straight with your feet apart and knees slightly bent. Explode the highest jump you can get together and bring your legs into your body on the way up. Try to get as high as you can and tuck our feet firmly as you can, you want to look like a ball in the air. When the country is sure to hit the ground with ball feet, and a quick blast in the second jump. Would you like to be on the ground for as little time as possible, so you can start slowly, but try to go to the next jumper faster and faster each time.
Upper body:
The projector throws: This exercise requires the ball, no special ball in particular, is something you can just throw a baseball or tennis ball, but can also be a soccer ball. Start by standing straight with your feet apart and knees slightly bent. Now pull the ball back behind your head and throw the ball as hard as you possibly can on the wall. Catch the ball when it comes back to you and repeat the movement. Each time you do it again you should do it more quickly, the time it takes to pull the ball back before it should reduce tossing constantly until you do it as fast as you can.
Explosive Start Throws: This exercise ball is always required, but should probably be higher if the ball as possible, such as soccer balls. Start by standing straight up, legs apart, knees slightly bent. Get the ball and lift the chest, then quickly run forward and throw the ball from your chest as hard and fast as possible. As you throw should explode in sprint even faster than they were running when he threw the ball.
try some of these exercises can be a great asset for any athlete. Pylometric These exercises can help increase endurance and overall performance for anyone wanting to improve their physical fitness levels.
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