50-Rep “Rhythm” Squats – This is a little-known activity we usually bust out approximately 3 weeks before one of our athlete’s would be getting tested in the vertical.


You would always begin your training using this exercise and you will only execute one all-out work set after a good warm-up. Attempt to go as heavy as is possible for the one set. An effective objective is 90 – 100% of what ones maximum full squat is. Basically, you’ll carry out 50 quarter-squats as quick as possible. Due the initial 10 reps exploding on to your toes, and then on repetitions 11-20 always keep your heels down on the way upward, and then, explode on to your toes once more whilst performing reps 21-30, keep your heels straight down for repetitions 31-40 and after that complete the last 10 reps by bursting onto your toes again. Consider using a partner count out loud so that you can execute all 50 repetitions as fast as possible without having to break momentum. This can be a great work out for players having poor elastic component.
Depth Jumps – A depth jump (somtimes called a “shock jump”) is accomplished by simply stepping off a box then exploding upward immediately after landing on the ground. We all use boxes of different height, dependant upon the level of player we’re training. Simply by stepping from the box, the muscles are rapidly stretched after landing, which allows them to contract stronger and more quickly while exploding up (similar to what we were talking about with the box squats and the bands). The purpose of this exercise is actually to spend the minimum length of time on the floor as you possibly can. We just like to use .15 seconds as a guideline. When the player spends more time on the floor, it is no longer a true plyometric exercise simply because the phase is just too long. If performed accurately, we’ve found this specific exercise to be really productive. However , the majority of people and trainers that execute this particular work out don’t adhere to these rules. If an person crumbles like a deck of cards upon striking the floor and after that takes A few minutes to jump back into the air; the particular is possibly too high or the player isn’t developed enough to be completing the particular workout.
Trap Bar Deadlifts, off a 4” box – Trap bars are typically diamond-shaped bars where you can perform deadlifts along with shrugs by positioned inside the bar, compared to having the bar in front of you. This puts less tension on your lower back/spine. Quite a few athletes feel a lot more relaxed utilizing these bars compared to straight bars while deadlifting. Because of this, we think that they’re a fantastic technique for many players – young and old. We have gotten a number of athletes who swore they’d never deadlift again, to get started deadlifting as a result of trap bar. One thing we really like to due is have our participants trap bar deadlift while standing on a 4” box. Once again, by increasing the range, your hamstrings are further activated. This will markedly better a person’s jumping and running capacity. A person can certainly make use of a range of box heights, however we’ve observed four inches to be just the thing for growing your range of flexibility at the same time not triggering a break down within the athlete’s form.