Plyometryka: Skakanie nad ławką

Poziom:

Temat: Sport

KIRK VICKERS: This next movement is another explosive power kind of a plyometric drill

that we want to work on. Again, a bit more of an advanced movement, if you're not a higher-level

individual, you haven't worked out for a while or maybe you're not involved in athletics,

you may want to stay away from this. So be careful with this particular one. What we're

going to do is we're going to hold on to a bench, keep our feet and hips on one side.

We're going to spring up and explode over to the other side, lightly using our arms

to do that. So we're going to bound both sides. It takes a high level of core strength, some

shoulder strength, put some explosive power to the hips, the legs and even a low--a lot

of low-leg strength and control and stability through the feet and the ankles. Again, let

me demonstrate that. And if we want to go, we can go much faster if we want. Again, the

key here is control. If you have to hop over and stop, reposition yourself. That's okay.

As you get more comfortable with that, you can pick up your speed and the height of the

jump.

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