Table of Contents:
Advanced Weighted & Resisted Jump Variations To Build Your Vertical, Explosiveness and Power
Video taken from the channel: Luka Hocevar
How to Do a Lateral Side Jump | Plyometric Exercises
Video taken from the channel: Howcast
Lateral Plyometrics and Box Squats | Overtime Athletes
Video taken from the channel: overtimeathletes
Lateral Bounds ‘Lateral Jumps’ | Lateral Power & Agility Training
Video taken from the channel: Simple Speed Coach
Side To Side Jumps | Lateral Plyometric Jumps
Video taken from the channel: kbandstraining
Lateral Power Plyometrics For Faster Cuts & Agility
Video taken from the channel: Athletic Preparation
The Best Plyometric Exercises for Vertical Jump, Explosiveness and Athleticism 85 Variations
Video taken from the channel: Luka Hocevar
How to Do Lateral Plyometric Jumps. With feet no more than hip-width apart, bend your knees to squat straight down. Pushing through your heels quickly, push upward and sideways toward the other side of the line. Land softly and absorb the shock by squatting deeply. Perform for 30to 60-second.
At the height of your jump, bend your knees and hips to draw them forward to be able to land on top of the box. Land with both feet at the same time atop the box, leading with the balls of your feet, following with your heels. Try to do this “softly,” allowing your knees and hips to bend naturally to help absorb the shock of the landing.
Plyometric exercises are explosive movements that work your whole body. They can be rough on your tendons and joints, so it’s important to talk.Plyo pushups are a type of plyometric exercise that can help you build upper-body strength. Learn more about the benefits of plyo pushups, how to.
MEDIUM-INTENSITY PLYOMETRIC EXERCISES For some medium-intensity plyometric drills, Velasquez recommends lateral bounds and broad jumps. For your lateral bounds, get into an athletic stance and load your back leg by shifting your weight to that side. At the same time, bring your front leg behind your loading leg for added preparation.Broad Jumps Knee Tuck Jumps Jumping Lunges Lateral jumps Squat Jacks Doing 15 repetitions of these in sets of 2-3, three times a week, will increase speed and strength, while decreasing reaction time.
Plyometrics should only be done by those who are already well conditioned, and who have good overall strength and flexibility.Lateral Bounding. With the Lateral Bound, you leap to the side off one leg and land on your opposite leg.
You then switch back to the leg you originally bounded from and do the next rep.Benefits of Plyometric Box Jumps Plyometric movements “can increase power, reactive ability, jumping ability, and decrease injuries,” says Kim Goss, M.S., a former strength coach for the U.S. Air Force Academy. That’s exactly why this do-it-all training modality has become so popular and why the plyo box jump, executed well, is a great.
It’s important that you have proper form from jumping side to side. As you become stronger, increase the amount of resistance with the Infinity Bands. Complete 20 to 30 seconds sets.
How to do Plyometric Stair Jump: Step 1: Start by standing in front of a set of stairs in a squat position. Arms down at your sides. This is the starting position. Step 2: Jump with two feet bringing your knees to your chest while jumping to the stairs in front of you.
Swing arms up as you jump.A box jump workout has a lot of benefits without a lot of equipment. All you need is a stable box, your own body weight, and a few tips on how to do it correctly. Benefits of Box Jumps.
Box jumps are one of the main exercises in plyometric training or jump training.How to do Plyometric Lunge: Step 1: Start by standing with feet shoulder width apart. Next, step forward with your right foot. This is the starting position. Step 2: Begin exercise by lowering body down until your forward thigh (right thigh) is parallel to the ground and back knee is almost touching the ground.
As soon as you reach this point, explode back up as high as you can off the ground.Even better do depth jumps every other week and include other types of plyometric exercises during other sessions. Other options, if your goal is to build explosive power and improve your jump height are plyo lunges, squat jumps, star jumps, lateral jumps, and box jumps.So what I like to do though, is I actually like to warm up and get ready for this movement. So for a beginner this is a good way to actually warm up to get ready for the move.
It’s the same motion.As a certified personal trainer, I’m going to teach you everything you need to know about lateral squats—benefits, techniques, variations, and more. Let’s start with why you’d want to do them in.
List of related literature:
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| from Bodyweight Strength Training Anatomy |
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| from Strength and Conditioning for Endurance Running |
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| from Breathing for Warriors: Master Your Breath to Unlock More Strength, Greater Endurance, Sharper Precision, Faster Recovery, and an Unshakable Inner Game |
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| from Auerbach’s Wilderness Medicine E-Book |
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| from NSCA’s Essentials of Personal Training |
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| from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book |
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| from Strength and Conditioning for Young Athletes: Science and Application |
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| from Coaching Track & Field Successfully |
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| from High-powered Plyometrics |
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| from Advanced Strength and Conditioning: An Evidence-based Approach |
60 comments
I wish I knew these when I was younger a million years ago.lol
All I did was squats, and the pogo hop thing. But it did help me I had a 36 inch vertical straight off the floor at 220 pounds ��
Coach, I am a mma fighter, and I remember doing these when I played basketball in high school and was grabbing rim with ease ( I was 5’7)
As an MMA fighter now, my question is
Do these exercise help combat athletes? If so, why? Since I am not jumping for layups and all.
Probably best and most concise demonstrations of plyo movements I’ve ever seen. A+
Wow ��.very helpfull brother ❤❤ love you my brother. Please start downloading this video. Please ❤❤����
Could you use this is as a workout to help comeback from a knee injury?
Ask any dunker and they’d tell you to just try to touch the highest point on a vertical canvas about 100 times a day and you’ll increase your vertical.
Granted, the way you do these “HOPS” are an exercise but you could get so much more out of that movement. Just think of speed skaters and their LEGS. They don’t get like that from bunny hops. They get those frog legs from PUSHING OFF with one leg to the opposite direction and repeating with the other leg. Make the movement more like a speed skater gliding from side to side and feel the difference between that and your bunny hops.
I didn’t even know 70% of these exercises existed �� but will try to start doing them at the gym THANKS BRODIE
You can use Unflexal instructions to learn about workouts guys.
Can you tell us which of these to use for a beginner. Help create something of a 3 month progressive routine?
If a person can do these exercise, they won’t be able to do them for long. Coming down on the knees like that is not good.
Hey Chris, what are your recommended compound lifts for baseball players?
Hi Chris. I’m a sprinter, but have always had problems with my start. When I’m competing, I always find myself behind at the start. But I am fast once I get going. I watched a video of my start and noticed I was cycling coming out of the blocks. Any ideas on how fix this? I’m 15 running pb of 11.55 for the 100 and 23.11 for the 2
More video to come sir for improve vertical jump.Godbless
Excellent! Great job! Thank you brother. Best way to contact your gym?
That was some volume on legs!! I wonder the set and reps you had these youngens do???
These movements are very effective for build vertical power and tendon elasticy. Maybe eccentric strength training can be a secret. Awesome video, good work.
The best ever is the single leg depth jump…too much powerful!
Preciate this shit bro. Imo you’re the best coach hands down and my biggest inspiration right now ��
Again. A life saver for me as I look to get my fencers to increase their fitness at this time. Expect these videos to be shared around a lot. Thanks!
its amazing how he interacts with his atletes! his explaining is so detailed but very simple to udnerstand <3 I would fo sure want to train there
Thank you for the good ideas. I’ve been looking to do something different other than box jumps.
Hey guys, like if you want to see Chris make a full body workout for us athletes? Chris has never made one before
Just been doing some horizontal and vertical plyo sessions, will have to integrate some of these for great lateral improvements
Some of these exercises are NOT PLYOMETRIC!!! PLYOMETRIC= STRETCH FOLLOWED BY IMMEDIATE CONTRACTION!!! A BOX JUMP IS NOT PLYOMETRIC!!!
Decent stuff but your plyo work could use a boost. It’s gotta happen after you lift and it can’t just be box jumps. These dudes are athletes. Get em moving forwards, backwards and side to side with jumps too. Would love to speak/show you what I’m talking about I think you’d love it.
Love the stuff you’re doing! Do you have workouts for swimmers?
Hello Bro Sorry Do you have a calisthenic exercise for the side shoulders, posterior or back shoulders and upper, middle, lower trapezius and neck, thoracic and forearm, wrist and rotator cuff, lower back and upper body, lower body mobility and flexibility exercises?��
You are a real encyclopedia Luca….really its hug and great job….may God bless your efforts
I attempted several programs before however it doesn`t help, however this vertical jump training “Jumοnοz Azb” (G0OGLE it) was the best. Touching the rim was all I can do two weeks ago and I really felt embarrassed over it. My friends are really surprised regarding how I could now dunk in only a small amount of time!
Quick response following landing is required or you lose the energy stored following the quick stretch…
You know those locks with all the numbers and you try every combination, this is that video lol ��
And yes some eccentric training should be implemented prior to performing TRUE PLYOMETRIC activities…READ VERKHOSHANSKY!
essa aula é uma vez por semana.. pq não tem joelho que aguente
https://www.youtube.com/channel/UCBpMRT5R0pDAkO7EFSrW5Dw
Channel for athletes
Hi Lukas, I’m afraid that it’s not Plyometric. You’re not using the amortization process for elastic energy. The core of Plyometric.
This is just jumps (eccentric phase) and isometric drills.
This workout I believe helps the veteran athlete like me in a soccer game or the average person who doesn´t workout….great!!!!!!!! Subscribed…
I love this stuff, sort of like Kaisafit does. I’m surprised you had no agility ladder or drills with cones
When the black dude lands I cringe, his ankles look like they’re about to snap
dope workout, I’m gonna try those lateral jumps and the one legged bridges
Fantastic…. respect from India.. would love to watch more like this
At the start I was like ok, good workout, maybe I’ll do it tomorrow morning. Two minutes in I was like, I’ll be lucky to get thru this in a week.
Im sorry by the way what name of that navy color shoes is. I’ll be appreciate that somebody tell me.
Hi Chris, I hope your recovering from your injury well. My worst injury was fracturing my ankle jumping off a roof while drunk, means running is a no go. So instead I cycle and race. Your videos are excellent and just the training I’m looking for to build the same type of athlete strength for cycling, strong glutes and hamstrings for power on the bike. Keep up the good work.
Awesome video again, keeps me focused. The info and the details are exactly what i was looking for. Hope to visit your gym one day. Greetings from Belgium!
In the flight system, when you don’t specify the percentages in certain lifts, how heavy do you want us to go?
Should I do hip flexor stretch with posterior pelvic tilt? Or it’s already too long
4:50 onwards where is the lateral component?! All i see is inflated ego jumping…. especially the last jumps… hip flexion test instead of power test..its not the height of the box thats important
Take off and landing have to look the same hip and knee flexion wise…
this one element ruined the whole thing
Loving the baseball videos ���� been integrating all of your workouts. Keep me coming!
Mastered this drill? Progress to Banded Lateral Bounds w/ Stick, link below:
Banded Lateral Bounds: https://youtu.be/tgrJ_Fdnq10
First Fourteen days of this vertical jump plan “Jumοnοz Azb” (G0OGLE it) as well as the workouts feels remarkable, I cannot test my vertical gain so far, because I haven`t completed this method yet, however I like the sequence routine for legs, you feel the burn instantly and my legs are getting more powerful..
How many sets and reps for each exercises? And how many of these should I use in my workout?
Why should or shouldn’t the athlete put their non landing leg on the ground during the lateral hop?
What about plyo for upper body? Does it even exists? As a fighting sport pratictioner it would be nice.
Doing this forever builds no jump but instead only create acclimatization and cardiotraining. For higher jump, that’s jump training, use short sprints e. g. 100 & 200 meters, weighted jumps, weighted lounges from squat. Jumping require the fast muscles and not the slow muscles. This fast muscles must be trained on weight loading to make them bulk. There’s also fast stair racing.
Hey Chris, big fan of this channel. What’s your opinion on adding resistance bands to the major compound lifts like squats and deadlifts. Seems to me like it would increase RFD and ability to absorb force. Are there any disadvantages?
Going to memorize this like I memorized the mortal kombat fatality’s when I was a kid ����
I have been utilizing this vertical jump program “Jumοnοz Azb” (G0OGLE it) for five days and I have already gained about 4-5 inches. This program was truly impressive. This is the finest vertical jump program I`ve ever done and I have attempted them all..
Great drill, I can see where this would be practical for a quick foot recovery when guarding an opponent.
Hi Luca as always great video. I like your plyo boxes can you name the brand?Thx