goergen1
09-13-2007, 10:19 AM
High Explosives!
by Bert Sorin
Over the years I have found a few exercises to increase the vertical jump and explosiveness. Power clean, front squats and snatches probably or at least should come to mind with most people.
Not to long ego, the current world record holder in the men's hammer, Yuri Sedyk (from the Ukraine),showed me an exercise that he felt built great explosiveness, balance and coordination. He would get a dumbbell in each hand, with his arms straight, and jump straight up and down.
He would try to get as high as he could, land (going into a quarter squat knee bend) and explode immediately back up. He would do reps of 3 to 8. They gave him a great plyometric incorporation, while building tendon and ligament strength, as well as leg/hip power.
The torso and back were worked as well, for they had to keep the upper body rigid as the dumbbells pulled down. I did this last year and had wonderful results in the weight room and on the field. They are easy to incorporate, and relatively safe, for all you have to do is drop the db's if you get tired.
You will be jumping like a frog before you know it!
by Bert Sorin
Over the years I have found a few exercises to increase the vertical jump and explosiveness. Power clean, front squats and snatches probably or at least should come to mind with most people.
Not to long ego, the current world record holder in the men's hammer, Yuri Sedyk (from the Ukraine),showed me an exercise that he felt built great explosiveness, balance and coordination. He would get a dumbbell in each hand, with his arms straight, and jump straight up and down.
He would try to get as high as he could, land (going into a quarter squat knee bend) and explode immediately back up. He would do reps of 3 to 8. They gave him a great plyometric incorporation, while building tendon and ligament strength, as well as leg/hip power.
The torso and back were worked as well, for they had to keep the upper body rigid as the dumbbells pulled down. I did this last year and had wonderful results in the weight room and on the field. They are easy to incorporate, and relatively safe, for all you have to do is drop the db's if you get tired.
You will be jumping like a frog before you know it!