Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities.
Isometrics are a type of strength training in which the joint angle and muscle length do not change during contraction (compared to concentric or eccentric contractions, called dynamic/isotonic movements). Isometrics are done in static positions, rather than being dynamic through a range of motion. The joint and muscle are either worked against an immovable force (overcoming isometric) or are held in a static position while opposed by resistance (yielding isometric).
Warm-up
- Jumping Jacks 1x30
- Burpee 1x10
- Underhand Chin Ups 2x10
- Supine Row 2x10
- Bench Dips 1x30
- Decline Push Ups 2x10
- Push Ups 2x10
- Chest Dips 2x10
- Handstand Press 2x10
- Inverted Row 2x10
- Plank 2x2min
- Side Plank 2x2min
- Hanging Leg-Hip Raise 2x10
- Step Ups 2x20
- Squat Jumps 2x20
- Ankle Bounce 1x100
- Ankle Jumps 1x50
