Discussion: DB: Power and Plyometrics

No Author
2022-03-21T10:21:22-07:00

READ/WATCH:

Simply stated, power is "explosive", or fast strength. As you might already realize, power is important in many sports.

From swinging a baseball bat, jumping to catch a ball, getting a fast start out of the blocks in a race, or lifting and throwing your opponent in wrestling. Power is essential for peak performance.

Training power is usually done in short bursts, because power decreases as repetitions continue. Unlike lifting for strength, repetitions are done at fast speed and performed at 30-60% of a 1 rep max (low resistance). To maintain speed, sets usually consist target the 3-6 repetition range so speed is not lost over the duration of the set. In some instances, trainers may opt to perform exercises like the "sub-maximal" box jump in larger sets of 10 or more repetitions.

Olympic lifts such as power clean or snatch can help improve power output (see power clean video below).https://www.youtube.com/watch?v=9HyWjAk7fhY

However, one form of power training uses low resistance OR body weight to ensure speed is maintained throughout the movement. This method of training is called plyometrics. Plyometrics focus on propelling the body OR other tools using movements such as jumping and throwing.

Watch the videos below for ideas:

https://www.youtube.com/watch?v=dvggf9hPwtM https://www.youtube.com/watch?v=1fp4H30NdzI https://www.youtube.com/watch?v=wh3SI2YeCMw

DO NOW:

Watch the videos above! Identify 10 different plyometric movements you can use in training for your sport. Type them below!

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