Monday, December 28, 2015

Plyometric Drills

6 Plyometric Drills - Enhancing Lateral Movement and Improve Speed
 by: Adam Rise



Exercises that aim to enhance lateral movement and directional changes need to feature opportunities for acceleration, deceleration, changes of direction, numerous movement patterns, simple sport-specific skills, and sufficient rest periods. Here are a number of plyometric drills that you can perform to improve your speed and agility.

1) Star Runs

You can start in the center of a marked box and assign a number for each corner. Sprint towards each corner in a particular order. However, you can also make use of other movement patterns to arrive at the numbered corners. After you're done with running towards all the corners, go back to your initial position and repeat the task based on the number of repetitions indicated by your training program. Needless to say, the number of times you need to repeat a drill should be based on your strength and skill level.

2) Box Runs 

For this drill, you are required to sprint, touch the floor, scuffle to the right, touch the ground again, backpedal, touch the ground for the third time, and scuffle to the left to go back to your initial position. Ideally, the drill is done within a 10-second duration. The distance of each side can range from 5 to 10 yards, and the corners need to be marked with plastic cones.

3) Clock Drill 

Tape down a hexagonal area. The sides must be 12 inches each. Begin at the center of the hexagon and jump outward over the line on both feet. After that, jump back in over the exact same line. Jump outward again over the next one, and so on and so forth. Perform this drill for three rotations.

4) Wave Run 

Backpedal diagonally towards the left side over a 5-yard distance and then stop. Next, sprint diagonally towards the same direction and then stop. Turn around to backpedal towards the left for the second time and pause. Reverse your direction for one last time and run forward. Repeat the drill as indicated by your training program.

5) Cone Runs 

Arrange plastic cones randomly and run through them for about 10 seconds. Do a lot of directional changes and motor patterns during the entire drill.

6) T-Test 

Sprint for about 10 yards and touch the ground. Shuffle to the left over a distance of 5 yards and touch the ground again. Do the same thing on the opposite side, but add 5 yards to the distance. Shuffle to the middle, touch the ground, and then run backward to your starting point.
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