Download e-book for iPad: Plyo-Flex: Plyometrics and Flexibility Training for by Marc De Bremaeker

By Marc De Bremaeker

Plyometrics and suppleness education for Explosive Martial Arts Kicks and function activities Plyo-Flex is a procedure of plyometric workouts and extensive flexibility education designed to extend your kicking strength, velocity, flexibility and ability point. in line with clinical ideas, Plyo-Flex routines will improve your muscular tissues, joints and worried process interfaces to the subsequent functionality point. After just a couple of weeks of educating, you want to see a marked development within the velocity of your kicks and footwork, the ability of your kicks, the peak of your jumps, your stamina and your total flexibility. 1000's of illustrations and images will consultant you thru the fundamental plyometric and stretching workouts. as soon as you may have mastered the fundamentals, upload the kicking-oriented diversifications for your exercise session for an additional problem. Plyo-Flex is full of workouts and drills confirmed to spice up kicking functionality whereas development power, velocity and adaptability.

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Additional info for Plyo-Flex: Plyometrics and Flexibility Training for Explosive Martial Arts Kicks and Performance Sports

Example text

Concentrate on one leg until exhausted; then switch to series with the other leg. Hop back and forth over line, as fast as possible Lateral Hopping Low Side Kick in series Key points: Concentrate on speed of hopping, not the kick Repeat for a minimum of 20 hops before switching legs This is a relatively low impact exercise: Repeat switching sides until legs hurt. No pain, no gain! The kick is delivered during the airborne phase The simple lateral hopping—multi-response in the same direction—is by itself a great muscle-building drill.

The “plyometrics” part of the session can then be increased by a weekly five more minutes, with caution and stopping at the first hint of joint pain. The cool down should become a full ten minutes. Altogether, a training session should never go over one hour, which means about forty net minutes of high energy plyos. Training sessions should be two a week at the start, then three a week, but never more. Plyometrics should not be done day after day, and there always should be one day in between sessions.

There are two ways to practice this drill, and you should do both alternatively. In the first version, you jump back and forth in place. In the second version, necessitating a longer line on the floor, you jump both sideways and a bit forward, so progressing gradually forwards. Key points: This is a multi-response drill: Concentrate on speed and explosiveness; minimize ground time Do not try to jump high Do both versions: in place and going forwards One-leg Butt Kick This is a more challenging version of the Flying Double Butt Kick: The whole drill is executed on one leg!

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