![]() The concentric benefits of the Reverse Hyper, go far beyond the low back (all the way to the knees). The belt squat should be a mainstay in any athletes program, especially those that are in-season or that suffer from low back or shoulder problems.Īnyone who has injured their back knows that the pressure needs to be relieved and circulation restored to the injured area in order to rehabilitate. Not only does it allow you to overload your legs, but it also keeps the stress down on your lower back and shoulders. ![]() As you get better and stronger at the movements, get creative and add obstacles to keep yourself challenged and reaching new heights – literally. This will help use up any remaining energy at the end of a workout without taking too much extra time. This will help you maximize your workout efficiency by elevating your heart rate and improving your conditioning as you work to increase power. Paying special attention to your technique and form, particularly when you’re new to the movement, will help you master the exercise and prevent future injuries. Performed correctly, they build power and increase your speed and agility, not to mention get your heart rate up without ever stepping on a treadmill.īeginners should start with a lower box, as the higher the plyo box, the more difficult this exercise will be. Concentrate on squeezing to push yourself up, keep the abdominals tight and the lower back in a neutral position. Pre-season fitness tips and exercises for better skiing by ski guru and elite instructor Mark Gear. When she used to work as a personal trainer at a popular gym franchise in New York City, Krista would work out for hours a day, diligently doing her cardio, weight training, and sports-specific training every day until she was over trained, injured, and had little time in her day to do anything else. Krista Stryker is an NSCA certified personal trainer and creator of the popular blog and app, 12 Minute Athlete. Just as with any new skill or exercise, the key to hitting your goals is to work these exercises consistently and keep pushing yourself to avoid plateaus. Whether your goal is to excel at a sport or to conquer some personal ambitions, increasing power and reaction time with plyometric exercises is a must for any athlete. ![]() To make jump lunges even harder, place your back foot on a raised surface such as a mat or bench as you perform the exercise. Jump up explosively with your back leg, then switch positions in the air and land with the opposite leg forward. Start in a lunge position with one leg bent forward in a ninety degree angle and the other bent behind you. Jump lunges build single leg coordination and power and should be a staple in any power athlete’s exercise routine. Just like with regular long jumps, adding obstacles will increase the difficulty of single leg long jumps even more. Explode up as you push yourself up and forward onto a mat, yoga blocks, or a higher surface. Push up explosively with your entire body so that both your hands and feet leave the floor. Push up explosively, clapping your hands as you reach the top position before landing back in a push up. To build explosive upper body strength and power, there’s no exercise better than plyo push ups. Briefly absorb the shock of the jump, then jump immediately back onto the box without resting. ![]() To make box jumps more difficult, you can work on stringing them together rather than breaking them up as described above. Whether you’re a serious athlete or just want to add some cool new tricks to your repertoire, plyometric exercises are the key to increasing your power, improving your reaction time, and taking your athleticism to the next level.
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