POWER PLYOMETRICS.
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1 POWER PLYOMETRICS THE BOOK Power Plyometrics offers a complete program for improving jumping ability and athletic power. It is the only plyometrics book that allows readers to assess their individual starting level and then move through three progressively more challenging levels of training until they are ready to train for their specific sport. The book includes plyometrics drills for upper and lower body, as well as for the trunk and the full body, and sportspecific programs for 16 different sports. Sport-specific programs include: Hockey Baseball/Softball Volleyball Tennis Badminton Squash Sprinting Rugby Boxing Football THE AUTHORS Field Hockey Basketball Soccer Ed McNeely, M.Sc. has been the physiologist and strength training consultant to Rowing Canada since He has written chapters and articles for coaching manuals and magazines in both Canada and the US. He is a regular speaker at rowing and is currently the physiologist for the Masters Rowing Association. He is a Certified Speed and Power Specialist as well as a Certified Strength Training Specialist (SPI). David Sandler is an Assistant Professor/Program Coordinator for Strength and Conditioning at Florida Atlantic University (Davie, FL). He is also a Fitness Magazine Consultant for muscle and fitness, and the President and Director of Operations of the company StrengthPro Inc. (Ft. Lauderdale, FL) that produces manuals, videos and teaching aids. ISBN $ US/ 12.95/A
2 Power Plyometrics
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4 POWER PLYOMETRICS THE COMPLETE PROGRAM Ed McNeely, David Sandler Meyer & Meyer Sport
5 British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Power Plyometrics Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2007 ISBN: All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced including by photocopy, microfilm or any other means processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher by Meyer & Meyer Sport (UK) Ltd. 2nd edition 2009 Aachen, Adelaide, Auckland, Budapest, Cape Town, Graz, Indianapolis, Maidenhead, Olten (CH), Singapore, Toronto Member of the World Sports Publishers' Association (WSPA) Printed and bound by: B.O.S.S Druck und Medien GmbH ISBN: info@m-m-sports.com
6 CONTENTS CONTENTS CHAPTER 1 PLYOMETRICS: POWER OF PERFORMANCE.. 9 Plyometrics Plometric Mechanism Plyometric Sequence Types of Plyometrics CHAPTER 2 GETTING STARTED Landing Surface Equipment Physical Requirements Technical Requirements Dynamic Power Warm-up Types of Warm-ups Designing a Warm-up Specific Warm-up CHAPTER 3 ASSESSING YOUR STARTING POINT Movement Screening Performance Testing CHAPTER 4 DESIGNING A PLYOMETRIC PROGRAM Determining Training Intensity Contacts per Session Rest between Sets Selecting Drills and Exercises A Balanced Approach Using the Analysis Integrating Plyometrics with Other Workouts Time of Day
7 THE EXERCISES CHAPTER 5 Preparatory Drills and Exercises CHAPTER 6 Upper Body Plyometric Exercises CHAPTER 7 Lower Body Plyometric Exercises CHAPTER 8 Trunk Plyometric Exercises CHAPTER 9 Full Body Plyometrics THE PROGRAMS CHAPTER 10 Level 1 Program CHAPTER 11 Level 2 Program CHAPTER 12 Plyo Programs Ice Hockey Baseball/Softball Football Volleyball Basketball/Netball Rugby Field Hockey Racquet Sports
8 INDEX Sprinting Boxing Soccer Photo & Illustration Credits
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