I do plyometrics once a week and tend to do it around a park which is always nice. This is one of the rare occasions I'll run with my ipod (though I don't always do it with my ipod) and I generally enjoy this experience.
Here's my routine:
- High knees
- Butt kicks
- Squats (while walking)
- Grapevine
- Skipping
- Leaps/bounds
- Sprints
I do these for as long as I can stand - maybe 50 meters, maybe more, maybe less. It was a lot less when I started and when I'm sore....and I do three sets of these. YAY! And I run in between each ones.
My friend Anna leads this series of plyometrics for NBR and they are killer but great:
--2 sets of 10 each:
1. Single leg hops: On one leg, 1) hop up and down; 2) hop forward and
back; 3) hop side to side.
2. Double leg bound: From a squat position with both legs, jump
forward as far as you can.
3. Alternate leg bound: In an exaggerated running motion, bound (which
looks like a combination of running and jumping) forward from one leg
to the other.
4. Squat jumps: With hands on hips in a squat position, jump straight
up as high as you can. Upon landing, lower back into a squat position
in one smooth motion and immediately jump up again.
5. Depth jumps: From a standing position on a 1-foot tall box, jump
onto the ground and land in a squat position. From this squat
position, jump straight up as high as you can.
6. Box jumps: From the ground, jump with two feet onto a 1-foot tall
box, and then immediately jump into the air and back down to the
ground.
1. Single leg hops: On one leg, 1) hop up and down; 2) hop forward and
back; 3) hop side to side.
2. Double leg bound: From a squat position with both legs, jump
forward as far as you can.
3. Alternate leg bound: In an exaggerated running motion, bound (which
looks like a combination of running and jumping) forward from one leg
to the other.
4. Squat jumps: With hands on hips in a squat position, jump straight
up as high as you can. Upon landing, lower back into a squat position
in one smooth motion and immediately jump up again.
5. Depth jumps: From a standing position on a 1-foot tall box, jump
onto the ground and land in a squat position. From this squat
position, jump straight up as high as you can.
6. Box jumps: From the ground, jump with two feet onto a 1-foot tall
box, and then immediately jump into the air and back down to the
ground.
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