Long Jump Core Training

run faster jump higher resistance band training Acceleration and explosion exercises

Speaker 1: Today, I want to work on some drills,some plyometric drills, for acceleration, for speed, if you're wanting to obviouslyrun faster and jump higher. These are going to be some good drills that you can do. Again,I'm using the kinetic bands. I'm getting the resistance, working my core muscles all atthe same time. First one that I'm going to do is what wecall a rocket jump. That is we're going to get in the basic stance of where you wouldbe jumping. This is for jumping and for explosion, but we're going to call it a rocket jump towhere this is your normal basketball or volleyball position where you would start to jump. Then,we're just going to explode. We're going to

do that rapidly, as many as you can. Try togo for 10 or 15 seconds. Really try to come down in the same spot that's going to helpyou with your balance and your control and again work acceleration and your explosion.Then, we're going to go into what we call the squat jump. Where you're actually goingto come down to here. Try to come down to parallel, and then you're going to explode.Come back down, still want to be doing it sort of like the rocket where you're jumpinglike that. Just keep going down, coming back to that same spot and really hitting thatbalance and explosion. Then, what we're going to do is we're goingto go into sort of a mountain climber, but

we're going to come down here, out, and backup, and then we're going to explode. Down, out, up, just like that. You're really goingto feel that in your quadriceps and your glutes and your hips, and you're going to get somegood abdominal work. Our next drill is going to be what we calla wide out. We're going to be working on the outer part of our leg here. We're just basicallygoing to come down like this and go out like this, and in, and out, in, out. The loweryou get the more you're really going to feel it back here in this hip and this hip flexor,so just continue. Try to do that in a slow motion like this, and then try to come outand do it in a real fast motion. You're really

going to feel that in the hip flexors.Then, we're going to do some of the old fashioned mountain climbers. We're going to get downhere, straighten that back out, up, up, up, up, just like that. Again, that's going tobe something that you're really going to feel in the glutes. You're going to feel it inyour hamstrings and you're going to feel it in your quadriceps.Then, we're going to do an advanced mountain climber where we're going to come and we'regoing to bring it out here to the outside of your elbow, and back, out, back, out, righthere. You're actually going to get some good work on the inner thigh and that groin areaand back here in the glutes and the hips and

the quads.éé éé éé éé.

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