Best Plyometric Exercises for SPEED
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- Опубликовано: 21 сен 2024
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If you're looking to improve power, do plyometrics. If you're looking to get faster, do plyometrics. If you're trying to become a better athlete, do plyometrics.
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You’ve probably seen people perform plyometric exercises before or maybe have even done some yourself but you're probably asking what exactly is or are plyometrics?
To put it simply, it’s a form of exercise that focuses on explosive power and movement.
Athletes that participate in sports that require quickness, speed and power must include plyometrics in their training routine. This allows them to exert the maximum amount of force in the shortest period of time possible.The ability to move quickly is vital.
Here are the Benefits of Plyometrics:
-Develops muscular power and improves overall speed.
-Improves balance through your movement and technique.
-Improves co-ordination and agility as many plyometric exercises involve specific footwork techniques and lower body movement.
-Opposed to bulking up, it tones your muscles instead making you look more lean and feel lighter.
Get the point? Include plyos in your training. Here are the BEST plyometric exercises for speed. Enjoy and thanks for watching
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what shoes do you recommend for this type of training?
10 sec work : 10-20 sec rest
1. 4:04 -high knees
2. 4:16 -butt tucks
3. 4:35 -a skips
4. 4:57 -power skips for height
5. 5:10 -power skips for distance
6. 5:24 -bounds
7. 5:39 -lunge to high skips
8. 5:58 -alternating split lunge jump
9. 6:10 -long jumps
10. 6:45 -repeated long jumps
👍 good stuff!
I play volleyball and used to do long jump and triple jump... if you ever trained for track, sprinting or volleyball you seen all these since preseason. These exercises do work so I can tell from experience this coach knows what he is saying. Also these are not all exercises there are for increasing vertical nor speed. I think this is a good video and informative.
Thanks
Pocho Nieves I agree! I was a D1 track and field high jumper and these exercises all work! They got me a full scholarship as a high jumper! I recognize all of them from my college career!
@@sydneycummingshoudyshell damn bruh 1m subs
ironically, I came here for volleyball lol
Are u supposed to be on your toes or not
High knees
But kicks
A skips
Skips for height
Skips for distance
Bounding
Lunge ti high
Slipt lunge
Long jumps
Reparted long jumps
Thanks for the timestamps
Those exercises really work. In the past I only run trained for half marathon and finished in 2:44h. The next year I did trained with a coach that used all of this in combos, including also a mid training with hill intervals, flat intervals, one day of swimming, core/upper body strength, speed running drills, basic athletism drills, Saturday of active rest and Sundays of long runs. From January to May, I followed the training plan that included this sets and I was able to finish the same 1/2 marathon in 1:50, full of energy, a final sprint, a smile in my face and NO INJURIES OR PAIN.
This works.
Also, listen to your body and learn how to detect your recovery at intervals, eat healthy meals, rest and sleep well and stay motivated by applying to different Sunday long runs at different places.
@@LaPtiteAnglaise fr wtf
@@poriccrompton I’m not aware what a lot of social media abbreviations mean. Does that mean, ‘Fo’ Real! WTF?’
All of these exercises are extremely effective. I've been following a similar program to get back into trail running and I noticed benefits immediately. You're not just increasing your speed but also strengthening the connective tissue(s) of your feet, calves and ankles. Nicely done.
Thanks for commenting
what else were you doinf
4:12 when mom says the pizza rolls are done
Lol
Lmao you are looking for training viedos and at the same time thinking about pizza 😂😂
@@hazzisaberfarrajjr369 lmao
HAHAHA
This is great! I used it for my 8u hockey team.. They have 3x the endurance they did and skate circles around the comp.. Thank You!!
Plyometric
high knees 4:05
side to side 1:40
3 box hops 2:19
butt kicks 4:11
all shuffle 2:11
👍👍 good stuff!
@@Criticalbench so when do j take rest days
Ok
Loved everything about this video - form, speed, exercises, rest, etc. EXCEPT that it's done on concrete!! Everything else is spot on.
Glad you enjoyed it!
here's a few ideas for exercises for jumping higher
Do Bulgarian split squats
Practice depth jumps- these are performed by stepping off a box, then exploding up immediately after landing on the ground
For basketball training start with a tennis ball, then move up to a softball, then a volleyball, then a youth-size basketball, then a standard one
(Reference: Enyeto jump plan website )
I regualrly do badminton and tennis, this great demonstrations is really help a lot in endurance and agility. Brilliant!
Glad it was helpful!
People swear they know everything about working out and get on here to try to discredit someone else that is trying to help others. Who cares if these are plyos or not. These exercises work, bottom line. Stop hatin.
its kinda annoying when you are actually looking for ways to better yourself using certain exercises but people are labelling shit wrong and misleading you....no lie tho second half of the video can be labelled as plyos
That part
Agreed. However no depth jumps labeled is a crime against humanity. Best plyo there is.
Those people are IDIOTS. I actually use the "cross" with my NFL and college football players.
Do you know how much reapet
What I do is, I pick out explosive plyometric moves, then I use the tabata protocol. 2/1 work/rest ratio. As many reps as possible for the workput duration. 20 seconds to recover after the round is up. 20 seconds recovery to keep the heart rate up, faster it beats, the faster you'll burn calories by keeping the metabolic rate in overdrive. I run it for 5 rounds most of the time. 20 minute workout. Its plenty for this kind of training. Sometimes, I stretch it out to 8-12 rounds. However, if someone's really deconditioned, definitely don't use this style of training on them. Ease them into this.
Thanks for the tips!
lol yall are funny, he is doing good exercises for speed and power yall are just judging his athleticism which is missing the point. good video tho.
And why the he is shirtless man ur a training for speed
Why can't people train with their the shirts on
@@thangamarymary5607 why can't people train shirtless?
BOOM! idc Tv he is a bit embarrassed seeing with a body in shape
Thangamary Mary Sweat.
There are some important things missing from this video. How long should you do this for? Should you do all the exercises in the same session? How many reps/sets?
i would guess that you would do it according to your ability
Thanks for sharing. So useful and educative. I love it 🤗💪
Glad you enjoyed it!
Great video- how many times a week do you suggest doing these exercises in order to increase running speed? Would resistance bands help in any way for increasing speed- with or without plyometrics? Thanks!
💜
I'm using for my next sprint exercises😊
Sounds like a plan! Let us know how it goes, Linda 👍
We train netball teams using plyometrics for explosive take-off speed and increasing jump height. We use a 8" box to step off, landing on both feet and leaping back up explosively, within a 20th of a second. We also use a Russian method of warming up before game start, which can also be used by runners, is to jump up and down slowly (bent knees) and when landing on the balls of your feet and on jumping back up, the jump must be an explosive leap reaching for the stars. Repeat several times before resting. However, without the explosive concentric jump up all your energy will be dispersed laterally. Nil effect. Unfortunately, skipping, leaping, jumping, burbees, pushups have little if any plyometric benefit. You'll know if your plyometric training works through the obvious increase in the power/speed you gain in sprinting and the better technique in running. For everyday exercising plyometrics has little fitness value and can be injurious with proper coaching in this exercise. It is designed for athletes (sprinters).
Subscribed. Nice routine. I haven't done p90x plyometric in awhile. Wanted to try something different. This is good start for basic warm-up and training.
dont want to get in to "trash talk" but the whole meaning of plyometrics is to reduce the amortization face on the explosive movement (power transference) specially in the long jumps you are absorbing all the impact with your knees and not exploding.
from a teacher to an other, check that
Gonzalo Ruiz So what he's doing is all wrong for the knees? I'm asking because you sound knowledgeable and like you're about making gains without damage.
+Barbara Gordon: I think he's talking about the same thing I've complained about when people start calling exercises "plyometric" when they don't have the foggiest idea of what the term means, specifically as it applies to the amortization phase (landing phase or "resting phase") of a jump or other plyometric exercises.
In a plyometric exercise, a jump, depth jump (box jump), bound, skip, etc., should consist of a stretch-shorten cycle (SSC) in which the target muscle is stretched, then explosively shortened under stress.
So when you target the hamstrings, you, for instance, step off a box (from six inches high to four feet or higher) and as soon as your feet hit the ground, you bound explosively upwards as quickly as you can. Your hamstring stretches as you land, then shortens explosively as you jump upwards.Thus the SSC.
The amortization phase (the landing phase, or the time your feet are touching the ground), should be less than 1/4 of a second (less than 15/100ths of a second by some people's standards) in order for it to be plyometric. In this video, the only exercise that can possibly fit into this category are the "quick feet" exercises which he does at the beginning, and which he does very well, IMO.
What Gonzalo Ruiz is rightly contending is just what I've said, that his amortization phase is way too long to provide the benefits of a plyometric exercise, which is explosive power. Gonzalo is not saying that the exercises are bad for his knees (but on concrete, they really are, especially for a beginner, DO NOT DO THESE BOUNDING AND JUMPING EXERCISES ON CONCRETE but do them on turf (best) or a groomed track, but not on asphalt or concrete. Not even on hardwood.
I would start out with 1-2 sets of each of these (with each set being 2-3 "reps"), just one or two days a week with at least two days rest between, incorporated into your other exercise routines. Increase to three of four sets of three to six reps 2-3 times per week as you get more comfortable with the routine.
The other exercises he performs are not plyometric, and some are not even close (because of the length of time of the amortization phase), although they are excellent exercises in and of themselves and are often included in the routines of the world's fastest sprinters. They are what I call "Pre-Plyometric" for lack of a better term.
carnivalwrestler Gonzalo said "absorbing all the impact with your knees" when is that ever good for your knees? I play basketball, the decline = impact, so I need workouts that strengthen my knees. I do plyometric routines, but I have to constantly mix it up because of muscle memory etc. You really helped me understand the nuances. If you don't mind, could you send me a link of a video or article that you think properly constitutes a plyometric routine? Thank you so much.
He was absorbing all the impact with his knees rather than exploding into the next jump as quickly as possible. So that absorption was prolonging his amortization phase, thus significantly reducing the benefits of the exercise.
But that brings up another point. It was some time ago that a woman's (college) basketball team was racking up a lot of knee injuries. They had an exercise physiologist come in to determine why women were having all these non-contact injuries. When she compared the way men and women b-ball players came down from a jump, she found that the men (being presumably more muscular) relied on their muscles to absorb the impact. The women, however, relied on their joints to absorb the impact. And that was causing the injuries to their knees.The cure: prevent such injuries by increasing the leg muscle strength of the women. And it worked.
And another point, yes, it's good to change your routines every two to three weeks. Otherwise you run the risk of plateauing and overtraining.
I would recommend Jack Cascio's "TwiceTheSpeedTV" channel for some good plyometrics, though he rarely uses the term. I'll have to get back to you on some specific vids, but my two cats and dog are in bed waiting for me to join them : )
In order to strengthen your knees, esp. for basketball, I would recommend Olympic lifts, plus squats and lunges with weights. Deadlifts, too, to tie your core together. First of all, weight lifting not only strengthens muscles very quickly, but it also increases bone and connective tissue proportionately.
At the 1972 Olympics, they tested Olympic weight lifters against sprinters in the 100-meter dash, and against Olympic b-ball players in a vertical jump test. The Olympic lifters beat the sprinters for the first 25 meters, and they outjumped the b-ball players in the vertical jump.
This is not surprising when you consider how the two Olympic lifts (the clean and jerk, and the snatch) are done: they're done by getting underneath the weights and exploding upward with the legs. This gives tremendous "out of the blocks" explosive power.
If you have a competent trainer in Olympic lifting and weightlifting, you might want to consult him/her about this and see what he/she thinks. Whatever, you a) want to increase your muscle strength so that you're absorbing a landing with your muscles rather than your joints and not injuring yourself, and b) you want to develop more strength (potential speed) so that you can benefit much more from your plyometric training and get that top speed and top verticalization that makes you the most feared player on the court.
In addition, weightlifting is highly recommended to prevent osteoporosis in women, who frequently experience this in their post menopausal years. So it's a win-win for you if you do it. Just get someone who's competent and who doesn't push you beyond your safe limit.
carnivalwrestler this is not an essay competition.
Are these exercises good for kids too?
Aged 9-13?
4:01 leaving this for me
Thanks for watching
When you rock up to a club 4:33 nice moves bro.
Thanks!
Proper terminology of the exercises aside, my only strike against this is doing this on concrete.
That's an interesting point. I think the body / mind recognizes the surface one's jumping on and adjusts accordingly to suck up the shock. You know, it's not like you're jumping and landing with your knees locked. Though, I do feel like my knees never hurt when I run up to 6 miles a day on dirt. But they seem to hurt after a short time on the road. So, maybe I agree. Not sure.
Would doing this on sand be better or on dirt?
@@dadadunlol6079 dirt. Sand too hard to actually move in
Sir you are doing a great job,i really appreciate your work as it is very helpful for the overall strength and endurance development .I would be very grateful for your advice on
diet like what and when to eat.
Karan Bhadu rice, beans and tortillas rule baby, add greens smoothies..
i tried these in my apartment, their intense, good for the heart too
Thanks for watcihing
Hmm, how do you balance this with strength training? Or can this replace strength training like barbell squats?
BG Badminton Academy i think you should combine these exercises with your strength training in the gym
4:34 is me getting back to the club after covid ends
Cool! In the meantime, stay active and healthy with at-home exercises 💪
All up into my early to mid 30s these workouts had me beating younger opponents down the court WITH the ball or an almost guaranteed on base lead off.. just revisiting these for my mid to late 30s after a few years of in activity. Legit work outs thanks
4:34 & 4:55
When You happy after graduate from College 😅😂😂😂
Thanks for watching
@@Criticalbench Thank you too. this video provides useful practice. good luck always😄❤️👍
my defense been lacking in basketball hope this helps🙏
I mean for those saying his information is incorrect that is very valid since I’m seeing many people give black-lash to people doing such. While his workout isn’t terrible he lack understanding on the topic thus shouldn’t be teaching it to such a large audience. The point of the plyometrics is to develop elasticity in tendons and muscles and power development. That much is correct. But do the exercise for 10seconds on and 10seconds of will hurt the quality of the reps and increase the usage of more endurance based fibres. When trying to train the ‘fast-twitch fibres’ one should perform exercise at high intensity with a lot of rest otherwise it just becomes a good endurance workout. 4/10.
Just got halfway and I’m think he clears things up much better 6-7/10 :$
This really works for wrestling
Thanks for the tips! Been doing the workouts from Syro Workout till now, but I am definitely gonna incorporate a few of those exercises now as well. :D
Awesome!!
Just what I've been looking to increase my recovery from long term auto immune illness. thx
It’s an informative video and nicely presented. Noticed a lot of feet in plantarflexion in the air though. Part of the drill is keeping feet in dorsiflexion if you’re a serious sprinter.
Agreed!
What about a cool down/stretching routine to follow the plyo workout? Any principles to keep in mind?
Thank you for this Information! This Helps a lot.
Cool man... exercises looking great and really effective... I could feel my stamina level right after and in between doing it. 👍
Nothing like plyo's, I've used them hundreds of times with clients.
Thanks for commenting. Have an awesome day!
should we do these exercises daily or in alternate days.
Will these help me dunk?
Great work keep them coming
I was already doing some of these drills with my son for flag football. This video gives me good ideas for other drills.
From track and field athlete's perspective (probably others' too) not all of those exercises are plyometric per se because they do not have all necessary attributes that plyometric must have. But otherwise good exercises to improve fast twitch muscle fibers in general.
Thanks for your feedback
Thank you , very helpful. 5 star
You're welcome. I'm glad you find it helpful! :-)
How many sets or is this group of excercises repeated till you reach a certain amount of time?
Great vide. Loads of awesome drills. Thanks
Glad you like them!
Very Useful
Yes it is.
excellent cordination
Thanks sir
You're welcome!
Very good ones thanks!
You're welcome!
I think it's a shame there's a lot of bashing of Critical Bench's video here. Whilst not all the exercise are demonstrated in a plyometric manner, they can all be adapted to become 'more plyometric' as the participant improves their abilities and understanding of their capability. Just because these [as demonstrated] are not plyometric for me, I know enough that I can increase the rate of my movement and inject a little more power to create a complete plyometric workout in under 20 minutes.
I would describe the majority of exercises [as shown] to be 'beginner plyo' and then advancing onto 'real plyo' as the participants beocome stronger, better conditioned and more confident.
Wiggle those jiggles and let's ALL enjoy getting FITTER, STRONGER, MORE POWERFUL AND HEALTHIER. I will be reintroducing some of these as I am indeed guilty of moving away from plyo in my freeweight training for my clients. Shame on me ;)
hard for him to do it on concrete too
Thanks for this man! keep up the good work!
Can these make you sprint faster???, and how long does it take ??
Verry nice video. Amazing moves
But pleas let us know how much i should do ?
Like evry thing you done here X2 or X3??
Thanks
Is is healthy to do those exercices while carrying weights? Anw nice video❤
That would depend on your level of fitness and how well you are able to incorporate weights into the exercise without risk of harming yourself. Weights are not necessary to improve these but ultimately it is an option.
Thank you so much🌸🌸🌸😇😇😇😇
You're welcome!
How much time it takes to increase speed with this exercise??
Great video thank you. I havebeen injured. I have ankle injury. How would i keep up my plyometric conditioning? I am a masters swimmer. Im 62 years old
i might use this just incase for my upcoming P.E, thank you! :D
PLYO’S RULE💯💯
What's plyo
@@stevethea5250 plyometrics
SKIP TO 4:01. You're welcome.
4bmmc3 thank u
Thanks
Thanks bro
Suggestion: try to Gangnam style fast. Easily better than these
Thank you
Helpful advice in this video. I might be self conscious trying some of these exercises in the gym.
our gym teacher made us watch this video during online class
Really?! Thanks for sharing that with us! That makes us really happy to hear that 😊
Im running 100 or 400 meters and all those excercises we are doing just for warming up :D the real work out is running and hours in gym....
Sameeee 😁that is what I was thinking when he was doing those lol
1:38. 2(1:55), 3(2:11) 4(2:19)² note: 1to1 or 1to 2 rest. 4(4:05) 5(4:19) 6(4:35) 7(4:56) 8(5:13) 9(5:24) 10(5:40)² 11(6:00) 12(6:12) 13(6:45)
👍 good stuff!
@@Criticalbench Holy shit nigga, I thought you were picking up dust, cause this video is 3 years old. I'm tryna go to college on a track scholarship, so I'm working on my fast twitch muscles during this quarentine. Thx for the video, it's helpful stuff.
Damn I wish I had a big space like that to workout
Bro just go to a basketball court or something like that. A park works too
@@strahinjapetkovic3417 the place where I live the widest place to be in is the streets
@@feminico2613 you mind if I ask where you live
@@strahinjapetkovic3417 Philippines
Can’t wait to get this workout in outside 👍🏼👍🏼
Thanks vry informative.
You're welcome
Tell sm upper body exercises fr speed running
Thanks a lot
First 2 minutes of the exercise what you were showing
I've been using the step up box so I'm doing the right things that's good
And my starting level is 30 seconds which I think it's about right
I know that im on the right target to improve the speed the time under tension
Thank you
Way to go!
Thanks a lot bro.! It´s helped me a lot! keep that up!
How many sets? How many times a week?? For how long? Thanks.
Great collection of exercises!🏀🔥✈️
his c walk is on point
Thanks
Thank you!
You're welcome!
Whats the time we may do this this training.....how long?
Sorry for my english.
Thx for posting these very useful exercices
There is no right or wrong time to do this really. When you do these exercises depends on your day and what your schedule is like and will allow for.
Sorry for my English....
Do i do this for 30min 45min or more....
And ...
Can i go for a cooling down run afterwards... or no need to just some stretching...thx sir
simple & easy
Thank you 😊
How many sets for each exercise?
3-4
I prefer using an app like get apptive, so I can choose the lenght of the workout and track my activity
My Atlantic Ability My Super Strengths And My Super Speed My Power My Sport My Basketball Football Baseball Soccer Hockey Lacrosse swimming Wrestling
How many reps n sets do I need to do? Please reply
Are these exercices useful for strikers and grapplers?
Power exercises absolutely 👍
quick question: why butt kicks? looking at running mechanics (and jumping mechanics), what do you expect to improve with butt kicks? isn´t the high knee well done the important movement? thanks for sharing your thoughts
Susanne Wiedemann coz its a kickass movement for running. in runnin u have to actively pull your leg up to improve Cadence
Very nice video and thank you, Zersenay Tadase is on top of my list, please guide me some though and top trainings as I am determined to break hi record
That's a great goal and we wish you all the best in reaching your goal. Please check out our other videos for more training programs.
good prerequisites for ankle-ing- eccentric / concentric explosive moves..
Great sir
I love your post. thanks!
Our pleasure! Glad you loved it 👍
Is there a age when you should start these or can anyone do them. I have a 16 year old who wants to increase his speed for field hockey.
This video is great!
Thank you!
Really good set of exercises, though if your coach ever wants you to do these on a concrete floor… find a new coach! Concrete is extremely hard and can smash your joints to bit in plyometric contact so go on grass, a track or on mats until you’re at least 18 then it’s up to you if you want to compromise your health
Agreed!
Do we need to move when doing these or stay in the same place
Going to want enough space so you don’t hurt yourself running into things
Hi is this called speed strengh exercise? My knee cap is sore at the minute but I can run 10k with it
Will it useful for aged 50 and above for men ?
Depending on your level of fitness they may.
Thank you
How often and when should I do plyometric workout like this?
Andrija Jokovic I do it every day last year 100m time 13.2 now 12.6
Frankie Feeley how many months did that take
this is a very vague approach to plyos and speed. 10 sec on and 10 sec off is not speed training. loved some of the stuff here though. very beginner and good place to start if you already know the basics like coordination and skipping. Make sure to research each exercise to see how its supposed to be done from other reputable perspectives! Also make sure to choose exercises wisely in order to be able to fimd and insert progressions from thos basic moves into your workout so you can advance!
-a director of collegiate strength and condition program
Thank you for watching
Yes! I might have seen some of these....in Super Mario!😅
Perhaps!
Thank you bro
Sure thing. Stay tuned for more