Michael Yessis Plyometric Training Achieving Explosive Power in Sports – Free download as PDF File .pdf), Text File .txt) or read online for free. Download Explosive Plyometrics, Dr Michael Yessis. Keywords: Plyometric, Exercise, Agility, Explosive strength, Speed. 1. Introduction . [14] Yessis Michael (). Explosive Plyometrics.

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When you are ready, swing your arms down, around and up and at the same time, drive the free leg knee upward.

Explosive Plyometrics – Dr. Yessis SportLab

Take off quickly immediately after landing. The resistance on the cords should not be too light as it can injure the elbows when performed as quickly as possible. Get to Know Us. More specifically, the muscles and tendons undergo a stretch eccentric contraction while landing which is needed to absorb some of the force generated but most importantly, to withstand the force that is produced by the shock that occurs on the landing.

When using the stretch reflex the muscles do not react in the same manner as during a slow movement. Exhale after the barbell has passed the most difficult portion of the lift or when the arms are extended.


It also raises the question whether they are truly elite or high- High level athletes who must compete most of the year must maintain a high level of fitness and readiness to perform on the highest levels. Your knee should bend so the shin remains basically parallel to the ground as the thigh is driven forward.

Your hands should be on the top inside edge of the boxes. Integration of Explosive Plyometrics Once you are airborne, split your legs with one going forward and one going backwards. The brain sends signals to the corresponding muscles and joints so that as soon as touchdown occurs the muscles that are already pre-tensed can immediately handle the landing forces to prevent you from “sinking” or lowering the body too much.


To differentiate what is commonly called plyometrics and the method created by Dr. Therefore, safety precautions are strong prerequisites to this particular method of exercise.

It culminates in getting you ready to compete. This creates a shock to the body which the body responds to by undergoing a strong involuntary muscular contraction to prevent the body from collapsing on the ground. Quickly exhale and then inhale and hold plylmetrics breath in preparation for receiving the barbell on extended arms.

It seems like a simple concept today but it was revolutionary when first proposed by Verkhoshansky. It is needed before you can safely do the mid-section plyometric exercises. When the athlete drops down to the floor, the body experiences an impact upon landing.

However, once learned it is a very effective exercise. Wikipedia articles that are too technical from September All articles that are too technical Articles needing expert attention from September All articles needing expert attention Wikipedia articles with possible conflicts of interest from January Articles lacking in-text citations from January All articles lacking in-text citations Articles with multiple maintenance issues All articles with unsourced statements Articles with unsourced statements from December All articles that eexplosive contain original research Articles that may contain original research from January Articles with unsourced statements from January Most important in this exercise is how quickly you execute the landing and takeoff.

Youngsters especially should beware of doing explosive plyometric or very intense types of yyessis plyometric training because it can be very stressful to the joints and nervous system. Select one or two lower body, one or two midsection and a few upper body exercises depending upon your needs and the exercise you are about to do.

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From a push-up position you push off into the air and then when you land, hold the position after as little cushioning as possible.

Certain portions can be worked on individually while performing parts of the Plgometrics Ball Throws From a side facing position begin leaning forward sideways and then step with the forward leg. Journal of sport sciences.


I To make execution more specific to sports in which you stride forward, for example, baseball pitching and batting, throws from the outfielddo the exercise with a forward step immediately after you get the hips moving forward. You contract the hip joint extensor muscles to raise the trunk and simultaneously with the raising of the trunk, whip the arms down and then upward. Thus, adjust the weight according to your capabilities for best results.

Upward Leap with a Backward Throw Role of Body Parts In the above exercises, explosive leg actions are needed to get the body airborne. Your partner should catch the ball up high on extended arms, and then cushion the ball slightly by arching the back to the rear.

For variety, rather than having the tubing attached to the D-ring in the middle of the belt in back of your body, you can attach two same tension cords to both sides of the Active Cord belt for greater stabilization of the pelvis.

Explosive Plyometrics – Michael Yessis – Google Books

Proprioception is an important component of balance, coordination and agility, which is also required for safe performance of plyometric exercises. The split squat jump develops a quicker and more forceful takeoff. He was relatively unknown in the United States except for some of his articles that were translated and published in the “Soviet Sports Review”, later called the “Fitness and Sports Review International.

These different kinds of jumps are natural activities that develop the basic elements of muscle resiliency elasticity and lay the base for more intense plyometric training.