Use the following exercises with all my athletes both during the indoor season in which the
outdoors. The athletes perform the exercises in groups: freshmen and new launchers and academics.
divide the two groups in a half-hour time slots. For example, freshmen and new launchers
work together from 16 to 16.30; academics from 16.30 to 17. Doing so, the group expects to launch running a session of weights. All exercises are performed quickly, but according careful execution. The advantage of a plyometrics routine is to spend the last period of time in the field.
It 'important to keep in mind these principles:
1. The ground contact of the foot should be brief.
2. Run the first eccentric movements (jumps) and then those concentric (high jump).
3. Make a sufficient number of stretching exercises before starting the program.
4. Always perform technical movements correctly.
5. Use only adjustable heights (cones, cubes, etc.)..
6. Perform the exercises in the first forward, then backward and finally those side ones.
7. Learn first movement and then add the element of speed.
Below are described the exercises we do in that half hour. If someone
needs a more detailed description of a year, send an e-mail with your
questions. When you need to need to improvise if you do not have cubic several exercises can use the steps. Fortunately I have a scanner soon so I can download pictures to accompany each exercise. Who will want to print this list!
HEATING
1. Exercises on line
Athletes use a line on the track about 30 cm long. Everyone starts on one side of
line with both feet on the ground. Keeping your feet together the athlete jumps across the
line always remaining on the toes. The athlete repeats the exercise a bit away 'from
line. After repeating the exercise several times having been away a bit more and 'more
from the line, placing his wheel in front of the flight line. Now the exercise is to jump
line back and forth. After some 'jumps you back to the starting position to finish
exercise. All this is repeated 2 times.
2. Hexagons
is drawn on the floor with tape, a hexagon with sides about 60 cm long. The athlete
starts in the middle and has to jump out dall'esagono and return to the center on each side.
The exercise takes place around the entire hexagon and must always be on toes.
All this is repeated 2 times.
3. Jumping on one leg
The athlete is standing in front of five small cones (height 15 cm.). He will miss the cores on a single
leg balancing his weight sitting down and concentrating on the single limb. The return
running with the other limb. All this is repeated 3 times.
exercises with CONI
4. Lateral movements
The athlete standing next to 8-10 cones medium size (not before). He moves between
cones from the side without bending the legs and staying on the balls of your feet. The return you the other
side of the cones. All this is repeated 2 times.
5. Exercise of the 4 corners
Four cones are positioned about 6 feet apart to form a square. Athletes
are aligned at an angle. The athlete 4 different exercises will make skill moving
cones forming around the square. First, athletes make a sprint to the cone
later. Second, do the lateral moves toward the next cone, keeping the
sit down and stay on the balls of your feet. Third, the athletes run back toward the third
cone, holding sit down and stay on the balls of your feet. Finally Athletes run (Carioca)
to the last cone, keeping the seat down and stay on the balls of your feet. The exercise
is repeated 3 or 4 times. Well as if it were an exercise notice.
6. Ice Skating
3 cones are lined up to approximately 1.20 m. each other. The athlete is standing next to one of
cones outside (not next to the central cone). He jumps from one side of the cone (not before) with
both feet landing on the ground. Then skip the third cone landing on the foot only more
outside and now back again skipping the third cone. Similarly will the
first cone with the corresponding outside foot. Each athlete will perform the exercise 2 times in
quick succession. The exercise is repeated 2 or 3 times.
WALL
(athlete facing the wall) CONE → 60 cm CONE → CONE 60 cm outside foot (and back
back immediately to start the same way).
EXERCISES WITH CUBIC
7. Irish dance
4 athletes are standing in front of each one side of a small cube (8 30 cm high.). Each
athlete puts his right foot. on the cube that lies ahead. When everyone is ready at hand, the
whistle. They must pretend to run in place, but they keep moving the leg
above the cube. The arms move as if they were running. The athletes are 10 times
the cube with one leg. The exercise is repeated 2-3 times. For this exercise, you
also took the time to develop coordination in young pitchers. They must
simulate running with high knees. We must ensure that they are to support the foot on
cube, but that there remain over. One foot above, one below.
8. Leaps down - Advanced
An athlete part on the cube (same size as last year). At the base of
cube is placed a cone about 60 cm. from the cube. The athlete jumps down and lands on the cube
between it and the cone with both feet. Without pause, jump over the cone with
both feet and lands. Also below, jump down with a big vertical leap and lands.
Athletes must land with legs folded three times, the cube, the cone and at the end
the vertical leap. The exercise is repeated four times. Athletes should not run this
exercise until you can do a full squat and a half times their body weight.
9. Double leaps over both legs
5-8 medium-sized cones are aligned in rows with small and large cubes (from 70 cm. of
height) after them. Athletes line up in front of the cones, they all jump and jump over to
each cube with your feet together and standing on toes. It 'important to stay grounded the
soon as possible. The exercise is repeated four times.
10. Driven Power - Advanced
certainly preferred the exercise! An athlete puts one foot to the side of a cube or small
medium size (the outer part of the leg on the ground should be against the cube). With a
fluid motion, salt on the cube and jump directly to the cube with one leg and farther
lands. The outer leg that was on the ground to stabilize the athlete when it lands.
The other athletes have to be careful or he may get hurt.
The purpose of the exercise is to focus on the upward pressure on the limb that is
cube.
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