High powered plyometrics or high intensity plyometrics (HIP) are for the more advanced athletes. Only once you have done your basics and have been exposed to plyometrics for some time should you attempt HIP.
It is a well known fact that huge amounts of forces are placed on the joints, muscles and bone structure with plyometrics and even more so with HIP.
HIP exercises are plyometric exercise that I have developed over the years of coaching sprinters, hurdles and jumpers.
What Muscles Are Worked
Major Muscles Worked When Performing These Exercises Are:
Warm Up For These Jumps Over A Distance Of 15- 20m:
- Marching - Focus on proper biomechanics of the arms, legs and feet.
- Jogging - High knees, butt kicks, toe jogging, ext.
- Skipping - Mimics the quick take-off and landing. From the small
movements to the more vigorous.
- Lunges - Part of the warm up.
- Ankle Hops & Small Jumps.
All these jumps start off in the lunge position.
Make sure your upper body stays in the upright position, and ensure you have good core stability before attempting these jumps.
As a precaution I recommend that the front knee does not move forward beyond the toes as this places extreme force on the knee joints and ligaments.
There are many more jumping exercises to help improve your power levels. I have used these few in the last few years with many jumpers, hurdles and sprinters with great success.
- Lunge Jump With A Twist:
Start off in a normal lunge but move the arms (Elbow extended) and hands to a position in front of the body and then to the side of the leading leg. Upon jumping up change leading legs and the arms accordingly. As mentioned before, a good exercise to help develop not only explosiveness but also your core stabilization muscles.
The twist can be done with dumbbells or with a medicine ball.
- Lunge Jump With Enhanced Hip Flexion & Extension:
Start off in the lunge position. Jump up and once in the air, bring the front knee farther up and extend the back leg even more. Before landing bring the legs back into the starting lunge position. Do 2 - 5 sets of 4 - 6 reps on a leg and change front legs.
- Lunge Jump Landing With Alternating Legs In Front:
Start off as mentioned in the lunge jump position. Jump up as high as possible, but once in the air alternate the legs so the back leg becomes the front landing leg. Do 4 - 6 reps per leg as a set.
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To make this more difficult place your hands on your hips.
- Lunge Cycle Jump:
Start the same as above mentioned. Once in the air, do a hip flexion with the back leg (So it becomes the front leg) and knee flexion with the now back leg. But before landing return the legs to the starting position.
Click To Enlarge.
Do 1 set of 4 - 6 reps and change the legs.
- Highland Swing:
This jump starts off by standing with your feet next to one another.
Bend your knees and jump up as high as you can and perform a hip
flexion with one leg and bending the back leg knee. Before landing
bring the feet next to one another. With the next jump up, alternate
the legs. Do 2 -4 sets of 5 reps per leg.
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