Best Way To Increase Power With Plyo Workouts
The ability to powerfully and explosively laterally bound can greatly increase an athletes explosive sprinting and vertical jumping ability. By applying the Reactive Stretch Cord to this plyo workout these attributes can be even further enhanced with resistance and assistance applied by the Reactive Stretch Cord.
The best plyo workouts for increasing explosive sprint speed and increasing vertical jumping ability are those which force an athlete to maximize their lateral bounding ability, while maintaing good center of gravity. The plyo workout, called Lateral Power Leaps, forces an athlete to jump farther than they normally would and to produce more power and explosion than the body is capable of producing on its own. This is possible through the resistance and assistance provided by the Reactive Stretch Cord.
By using the Reactive Stretch Cord you are producing a larger jump during one half of the plyo workout. While during the second half you are using resistance to force athletes to be more explosive during their lateral bounds, to cover the same distance they would in an unresisted set.
Plyo Workouts | Lateral Power Leaps: Setting Up the Drill
To begin the plyo workout, athletes will need 3 Speed and Agility Cones, a Reactive Stretch Cord, and an anchoring partner. Begin by taking two of the Speed and Agility Cones and placing them in a line. Be sure the Speed and Agility Cones are at a challenging distance apart to push the athlete performing the plyo workout.
The athlete will then attach the Reactive Stretch Cord around their waist, allowing for the ring to rotate around the athletes body. Once the anchoring partner has attached the safety harness around their wrist you may begin the plyo workout. Athletes will begin the plyo workout in an athletic stance. Anchors will begin the plyometric workout standing laterally from the starting Speed and Agility Cone of the athlete.
Plyo Workouts | Lateral Power Leaps: Executing the Drill
To begin the plyo workout athletes will laterally jump from the first Speed and Agility Cone to the second. This explosive jump needs to be performed powerfully, but under control. It is important the athlete performing the plyo workout maintain good balance throughout the Lateral Power Leaps and has their feet set before each jump. As the athlete bounds away from the anchor the Reactive Stretch Cord will apply resistance during the lateral bound. It is important that the athlete be very explosive and powerful, as the added resistance will challenge the distance the athlete can cover.
After reaching the opposite Speed and Agility Cone the athlete will regain their balance (preferably remaining on one leg) and laterally explode back towards the beginning Speed and Agility Cone. This phase of the plyo workout will implement the assistance provided by The Reactive Stretch Cord. Keep in mind during this phase of the plyo workout, an athlete will jump farther while the assistance is being exerted on the athlete.
This phase of the plyo workout will be performed for two sets. Be sure to rotate which side you begin the plyo workout to ensure power and explosion is developed equally.
Plyo Workouts | Lateral Power Leaps: Advanced Execution
After completing two sets of the plyo workout from each end of the Speed and Agility Cones it is time to add another challenging element to the Lateral Power Leaps Drill. Take the third Speed and Agility Cone and place it in line with the other two Speed and Agility Cones already being used for the plyo workout.
This phase of the plyo workout will work much the same as the first phase of the Lateral Power Leaps Drill. Athletes and anchors will begin from the same Speed and Agility Cone. As the athlete laterally bounds away from the anchor towards the second Speed and Agility Cone the Reactive Stretch Cord provides resistance.
Adding a third Speed and Agility Cone will force the athlete to be even more explosive and controlled as they bound from cone to cone. Be sure the feet are set before each jump. It is important the athlete focuses on keeping their balance while bounding from the middle Speed and Agility Cone. Athletes should attempt to remain on one foot throughout each set of this plyo workout.
Athletes will perform two sets of this phase of the plyo workout, alternating which end of the Speed and Agility Cones the plyo workout is started from. This will ensure power and explosiveness are being developed for both sides of the body.
Plyo Workouts | Lateral Power Leaps: Final Phase
After a third Speed and Agility Cone is added to the plyo workout and two sets have been completed from both sides, it is time to begin the final phase of the Lateral Power Leap Drill.
Athletes will remove the Reactive Stretch Cord from around their waist and set it out of the way. Athletes will then perform the second phase of the plyo workouts (Laterally Bounding between three Speed and Agility Cones) with no resistance or assistance. This final phase of the plyo workout will help completely activate an athletes muscles and force the body to adapt to the plyo workout without the resistance and assistance provided by the Reactive Stretch Cord.
Plyo Workouts | Lateral Power Leaps: Final Notes
It is important for athletes and coaches performing this plyo workout to pay close attention to the athlete’s form and energy levels throughout the drill. Athletes should be given between 90 seconds and 2 minutes between sets of the plyo workout. This plyo workout is meant to be performed explosively and under control. If athletes are unable to perform the lateral bounds with power, explosion, and control then the rest period between sets should be reevaluated.
For plyo workouts similar to the Lateral Power Leaps and for purchasing information for the Reactive Stretch Cord and Speed and Agility Cones check out KbandsTraining.com. KbandsTraining.com offers many other great drills and products to help take your training to the next level.
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