Do You Have To Be Strong To Throw A Football Power Up With Plyometric Training

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Power Up With Plyometric Training

Improve conditioning, increase muscle development and take your body to new heights!

Although these moves may seem better suited for the playground, they’ll benefit you years beyond game time.

These explosive activities are collectively called “plyometrics.” Simply put, plyometrics works to train the muscles to produce the greatest force in the least amount of time. “Palometrics have been used by athletes to develop muscle strength, quick-force production and dynamic agility in rapid movements,” says William Kramer, professor of kinesiology at the University of Connecticut. “Nearly all sports these days incorporate some form of plyometric training into their regimen, as it increases total body strength in movements such as jumping and throwing, hitting and starting.”

The great thing about plyometric training is that an athlete can tailor a program to improve their own specific sport. For example, if you play basketball, you want to focus on vertical jumping and throwing skills. If you’re a football enthusiast, you might want to be more lower body intensive. Even recreational bodybuilders can benefit from adding some plyometrics to the mix. “Plyometrics get some fast-twitch muscle fibers that you won’t hit with other lifting exercises,” says Kramer. “It also helps increase your power output by improving force production rates, which you won’t get unless you’re doing Olympic-style lifting.”

So why not play with regress and plyometrics? It guarantees thorough conditioning, improved strength, increased muscle development and all to take your body to new heights.

upper body

Start with the lightest medicine ball available – usually 2-4 pounds – and gradually progress to heavier balls. If you don’t have a training partner, use a solid wall or floor to throw the ball.

Side throw

Stand beside your partner with your knees slightly bent and your feet shoulder-width apart. Hold a medicine ball in front of your body at waist level with both hands and twist using your torso, hips and shoulders as far away from your partner as possible. From this wound position, forcefully uncoil, spin the ball around and throw it to your partner. Complete all reps on one side before switching to the other side.

Bench push pass

Lie with your knees slightly bent, your feet flat on the floor and your lower back naturally arched. Have a partner stand behind you and hold a medicine ball over your upper chest. Catch the ball as your partner throws it, bending through your elbows and wrists and lowering it slightly toward your chest to absorb its weight. Immediately push the ball back, throwing it straight up in the air to be caught by your partner.

Overhead throw

Stand facing your partner with your knees slightly bent and your feet shoulder-width apart. Hold the medicine ball with your arms fully extended and elbows slightly bent and lift it above your head and slightly back. Avoid arching your back and hyperextend your shoulders. From this position, contract your abs, lats, triceps, and shoulders and forcefully throw the ball toward your partner.

Push-ups while clapping

With your hands shoulder-width apart in a push-up position, keep your abs tight and your back flat. Lower your body to a point a few inches above the floor, then explode up and down off the floor, clapping the air below your chest before catching yourself landing with your hands in your original position. Immediately move into the next push-up and keep ground contact time to a minimum for optimal training effects.

workout

do exercise

Set

Representative

other time

Side throw

2-3 (per side)

3-6

2-5 minutes

Bench push pass

2-3

3-6

2-5 minutes

Overhead throw

2-3

3-6

2-5 minutes

Push-ups while clapping

2-3

3-6

2-5 minutes

Lower body

Begin your lower body plyometric conditioning with minimal sets and maximal rest. Minimize the amount of time your feet are in contact with the ground between reps for maximum output.

Tuck jump

From a standing position, jump as high as possible and use your abs and hip flexors to bring your knees up toward your chest as much as possible. Land with your knees soft, push off slightly, then immediately jump into the next jump, keeping contact with the ground to a minimum.

room jump

Stand on a 12-inch box, step, or other stable surface and step—don’t jump—off the box to the floor, with both feet simultaneously. Press and absorb the impact by bending through your knees and hips, then immediately jump up into the air, jump as high as you can, and land with your knees softened.

bounding

Think of it as power skipping. With each bound on each side, exaggerate the motion with all parts of your body, raising your knee as high as possible and swinging your arms aggressively to go as high and as far as possible. Instead of going for repetitions here, you’re shooting for distance, so with each build, go as far up and forward as you can until you’ve gone 20 yards.

180-degree jump

Stand with your knees slightly bent and at the same time jump in the opposite direction and turn 180 degrees. Land on both feet and contract like you’re about to jump again, but hold the position for a count of two before exploding and rotating back to your starting direction.

workout

do exercise

Set

Representative

other time

Tuck jump

2-6

3-6

2-5 minutes

room jump*

2-3

3-6

2-5 minutes

bounding

2-3

20 yards

2-5 minutes

180-degree jump

2-3

3-6

2-5 minutes

*Try doing these at the beginning of a workout as they are especially taxing.

initial

For the first two weeks, take the time to learn the exercises, just learn the movements slowly and thoroughly. Do one set of each, resting 2-3 days for full recovery. After those initial two weeks, start maxing out your sets by keeping your sets to two and your repetitions to 3-4.

Mediator

As you improve and increase your output, you can increase your reps to six and your sets to three.

Advanced

Now shoot for the moon. Try to jump higher, throw further and cover more distance with each rep. You may move to the 3-rep range for a while as your body has to adjust to the stronger stimulus again. But don’t despair! This gives you a high standard to shoot for in the coming months.

Plyo-planning

Because plyometrics work very specific explosive muscle groups, it pairs well with endurance activities such as cardiovascular training and/or low-key weight training on the same day. “Just do it first and make sure you’re fully rested before doing it again,” says Kramer. “If you’re tired, you’re not going to give it your all and train the right muscle groups.”

Allow at least two days of rest between plyometric sessions to ensure full recovery, remembering that the longer you exercise, the longer your recovery interval will be. If you choose to do plyometrics twice a week, limit your exercises to 1-2 instead of 3-4 per session to ensure adequate recovery time.

Avoid doing more than two plyometric sessions per week for the same body group. If you do upper and lower body plyometrics on both days, be sure to choose different exercises for each session. “Switch the order as well,” suggests Kramer. “If you do lower body first on day one, upper body first on day two.”

For all your exercises, keep the rep range fairly low. “In general, stay between 3-6 repetitions per set, depending on how fatiguing the exercise is,” says Kramer. “If you can get more than that, you’re probably not doing it right, you’re not recruiting the muscles you’re trying to target, and you’re generally wasting your time.”

Most importantly, remember to fully rest between each set of plyometrics. “You have to realize that this is not a conditioning program or an endurance test, it’s a neurological recruitment activity,” Kramer says. “You’re doing your best every time, and you have to fully recover to be able to work at your maximum capacity in the next set. You almost have to learn to be lazy!”

Rules and regulations of plyometrics

  • Always Do a 5-10 minute dynamic warm up, such as biking, walking, jogging or skipping before starting your plyometrics.
  • to stretch out Plyometrics after and not before. “You’ll increase the elastic factor in your muscles, which will decrease your ability to produce maximum power output,” points out Kramer.
  • WAER Athletic shoes with good lateral stability, proper arch support and non-slip soles.
  • the train On forgiving surfaces such as a track with good shock absorption, a basketball court or a grass field.
  • correct The form is mandatory. For lower body exercises, to avoid injury, bend through the knees and hips, landing gently on the balls of your feet. (If you hear smacking, slapping, and general crunching noises coming from your feet, you’re landing too hard!) When doing upper body exercises, avoid hyperextending the shoulders and elbows and focus on recruiting your core muscles (abs, lower). . back, and oblique) to add strength.
  • find out Listen to your limits and your body. If you’re very sore or fatigued from a heavy lifting session or previous plyometric workout, skip the extra plyometrics in favor of some cardio or light strength training until you feel less fatigued.

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