The ONLY 3 Plyometric Exercises Athletes Need
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- เผยแพร่เมื่อ 6 ส.ค. 2024
- These are the only 3 plyometric exercises athletes need to improve explosiveness, coordination and overall athleticism from @GarageStrength Coach Dane Miller.
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0:00 Plyometric Exercise 1
5:30 Plyometric Exercise 2
10:40 Plyometric Exercise 3
14:28 BONUS Plyometric Exercise
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1. Broad jumps
2. Single leg pogos
3. Clap push ups
Great video brother.
thanks
You're welcome ❤
Bless you
❤🇺🇸❤
Very good. Just trying to educate myself as an older athlete, where plyometric fit in to my progression and recovery. Mainly grappling activities. Oh, and living forever.
Living forever? Let's do it.
Seems like our paths are very similar. Older (48), trying to stay and get more athletic, and yes, live forever.
It would be great if Coach could do a short about older athletes and training. There’s tons of info on VO2Max, muscle building, mobility and nutrition, but not a lot about this type of athleticism and how to put it all together including recovery and injury avoidance in older people.
1) Stationary rope jumping without rope
2) with rope
3) stationary precision jump (land in same spot, arms launch upwards, land quietly) this exercise is taught backwards in American athletics; hands go upwards not behind you.
Thank the parkour guys, and Ryan Ford at Apex for the above.
Your heads in he right place; well be adults a lot longer than well be under 30.
With plyos, over 40, the main thing (for receiving benefits/injury free) is: IF ITS QUIET, ITS CORRECT
The above drills seem third-base-ish, which is likely who most of his subs are idk. Good stuff all the same.
@@ScottPalangi Thank you!
Great information. Thank you 😊
i like how you can just see dane jumping up and down in the background as his athletes lift the weights😂
When I was a teenager back in the 80s and was playing volleyball, I was a real training freak that was super focused on jumping as high as possible. I had no clue about plyometrics, and I had no access to a weightlifting gym (only commercial bodybuilding stuff) and didn't know anything about sports science and what type of training affected what type os system in the body. But the lack of equipment forced me to do super basic stuff. So I would do broad jumps for distance with and without armswing. And I would jump on one leg (your pogo jumps) for distance. And I would also do one legged jumps for height, with the measure for "high enough" would be if I could kick myself in the butt with the heel of the foot I was jumping on. I would do that until I couldn't touch heel to butt anymore. I did that stuff on my parents lawn all summer long. And by fall I was jumping probably 10-15cm higher than I did in a fem months earlier. Super effective.
yeah when I was a kid growing up, all I did was jump as high as i can to touch my cieling or basketball rim, or jump up a flight of stairs and beat people in races at recess, at 16, I was 5'6" and able to hang off the rim. So my vert was like 33 to 36 inches. I am going back to those basics
Amazing information 💯💪
Thank you so much sir
Good video, thanks!
Good stuff!
Good Guide
Like how you refer to beginner and other athletes and how it is all a building block great video
so good
nice video thanks for sharing
Plyometrics are the king of exercises for sport. Already doing hops and pressups with claps (I'm martial artist) but broad jump seems fantastic cos I don't have a box for box jumps. Thank you.. a good video with nice level of detail.
Hop scotch adult-sized.
Nice man perfectly demonstrate I like it you are great
What are hop barriers called used in No. 2? Can someone respond. I would like to get some.
What's the name of the long jumper @ 7.15 of the video?
Can’t wait to try those explosive push ups before bench press, PAPE baby
Is bench coil spring a new movement?
Some interesting comments on this one!
Is there a link to the video you refer to when the stickman is running on the whiteboard?! :D
Here is the video link: th-cam.com/video/E70hwcQtSY8/w-d-xo.html
Not exactly. he's showing mostly explosive moves vs. actual plyometrics, the latter of which requires specific sequencing and timing. thrre phases: eccentric preload .1-.3 seconds. This would be a box drop preceding the initial jump or hop, for example. then the transition phase which must last less than .2 seconds to get the benefit of the preload ... so it's gotta be a FAST ground reaction. THEN the explosive, concentric effort which is done as fast and as powerfully as possible.
Yes these exercise have longer contact times. Think he’s showing three general ones that give a well rounded power output. If someone was training for pure speed then would use different exercises as you mention.
That was an impressive 500lb bench! Holy smokes. Eager to add those into my training.
The kid has impressive strength but that is a horrible lift. Unless you’re trying to show a good example of a foul.
@@brianbland4837buddy just bounced it all the way up and down.
What in the world is a counter movement?
What's your best standing long jump?
10’11” in 9th grade
@@simpleagain1 impressive
great video & exercises, had to watch it on 1.5x to get what i needed quickly. love the content but would love it more if it was briefer and more to the point.
500 pound bench press was not controlled at all 😅
Felt I gained surprisingly strength from just doing plyos in parkour. It's basically baked into the movements
We should be so thankful for his knowledge. He is sharing this to us for free.
The Johnson kids 500lb bench had very little eccentric control and a huge bounce of his chest. Just an observation. It was definitely explosive and impressive tho
Hopping skipping and jumping. It's rocket science isn't it .......
👍🏽
W
Man, this guy is OUT OF BREATH!!!
He’s overweight like the rest of America. Overfed, under nourished, and under worked
I hope that 500 lbs bench press didn't crack his sternum
The old chest rip sternal and dorsal are normal unless it's doing damage
Control the eccentric
💪
Welcome to early access. We are experimenting with it for channel members. This video doesn't go out till July. Hope you like it!
Great exercises and explanation. But at 14:10, he didn’t lift 500 pounds… he bounced a bar off of his chest. He couldn’t never say with a straight face… I lifted 500 pounds in a controlled, confident manner.
Dad bod president gives advise lol
Older, mature teachers aren't going to look like their students. Doesn't mean they don't have the knowledge, the movements the strength needed. I'm a 52 year old touch rugby player; I can sprint better than most 52 year olds and some 18 year olds. The 18 year olds all 'look' fitter than me but it's all relative.
explosive pull ups are as much important as explosive push ups in my opinion.
also explosive bridging to counter explosive jumps.
bottom line:
i'd recommend to train antagonist muscles:
explosive jumps (you can jump up , no need to jump forward)
explosive bridging
explosive push ups
explosive pull
All of you conplaining, he is coaching olympic athletes in Paris as we speak, what the hell are you doing ? He has coached many Olympic trial level and NCAA top tier athletes.. get over yourselves
Let us see what you eat,it is more interesting…
C’mon. How can you promote 14:09 as anything other than recklessly unsafe ego lifting.
34th like on the video!
Not trying to be a critic but, you need to do some more cardio bud. I realize that you talking fast and doing broad jumps, but 30 seconds into it you’re huffing and puffing like you just ran 400 yards as fast as you can.
I'm struggling because half of the nomenclature you throw around is nonsensical. What on earth is "wake up the nervous system"? In what universe do you imagine that our nervous system is ever not awake? And mechanistically how would that even work?
RAMP is a common warm up protocol.
Raise
Activate & Mobilize
Potentiate - “wake up the nervous system”
I’m sure he does not think your nervous system is taking a nap, but exercise does increase sympathetic activity so it kind of is “waking up”
I find it interesting how some people pick on that as if they don’t know what’s being talked about. 😂
dehydration affects your nervous system..
so why wouldnt sitting or sleeping?
This is why you are not an athlete. Warming up enables you to reach max muscular activation. You can't perform a 1rm without warming up, and it is more than just the body getting warm, it is priming pathways to allow for a maximal coordinated contraction. Anyone who does a skill based sport knows this.
Try squeezing something as hard as you can 1 minute after waking up. You will have the grip strength of a 90 year old
34th like on the video!
34th like on the video!