![]() Keep back straight, shoulders down, and chest out while in the low squat. DOI: 10.1515/hukin-2016-0026įrom a high plank position, jump feet forward into a wide squat and bring hands off the floor, either into prayer position or in front of your chest. Effects of plyometric training on physical fitness in team sport athletes: A systematic review. A review of studies in 2016 found that gains from plyometric training could be achieved in as little as 4 weeks, though 8 weeks was the sweet spot for seasoned athletes. If you’re wondering how long you’ll have to commit, we’ve got good news. Effects of 6 weeks resistance training combined with plyometric and speed exercises on physical performance of pre-peak-height-velocity soccer players. If that’s not enough to convince you to give plyo a try, a 2015 study on soccer players found that a 6-week resistance training program combined with plyometric exercise improved overall strength, sprints, and jump performance. ![]() The effects of plyometric training on change-of-direction ability: A meta-analysis. A 2016 study showed that two plyo sessions per week for a month and a half could enhance an athlete’s change-of-direction ability, particularly for basketball players. Plyometrics are great for anyone involved in team sports. ![]() Effects of strength training combined with specific plyometric exercises on body composition, vertical jump height and lower limb strength development in elite male handball players: A case study. The athletes also improved their lower-body strength, thanks to all those jumps. Recent research has shown that plyometric workouts can build muscle, burn fat, and improve athletic performance, speed, and power.Ī 2014 study on handball players found that a 7-week program reduced body fat content by about 15 percent and increased lean muscle mass by 2 percent. ![]()
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