Plyometrics for Athletes at All Levels : A Training Guide for Explosive Speed and Power

PART ONE: JUMPING OUT OF THE FIRE 7(17) Plyometrics: An Overview 8(4) Benefits of Plyometrics 12(3) Safety Issues 15(2) Before You Begin 17(4) Basic Training Principles 21(3) PART TWO: THE PROGRAMS 24(49) Your Plyometrics Rx 25(48) Dynamic Warm-Up & Muscle-Activation Series 28(3) Beginner Plyometrics Workout 31(1) Baseball/Softball 32(2) Basketball 34(2) Bicycling 36(2) Field Hockey 38(2) Football 40(2) Golf 42(2) Gymnastics 44(2) Ice/Roller Hockey 46(2) Lacrosse 48(2) Racquet Sports 50(2) Rugby/Australian Football 52(2) Skiing (Alpine & Nordic) 54(2) Soccer 56(2) Swimming 58(2) Tennis 60(2) Track & Field---Jumping Events 62(2) Track & Field---Running Events 64(2) Track & Field---Throwing Events 66(2) Volleyball 68(2) Wrestling 70(3) PART THREE: THE EXERCISES 73(69) Dynamic Warm-Up Series Forward Skips 74(1) Prisoner Squats 75(1) Forward Hurdler Skips 76(1) Alternating Side Squats 77(1) Backward Hurdler Skips 78(1) Alternating Rear Lunges 79(1) Lateral Shuffle 80(1) Alternating Lateral Lunges 81(1) Carioca 82(1) Gate Swings 83(1) Backward Cycle Run 84(1) Muscle-Activation Series Supine Leg Raises 85(1) Lateral Leg Raises 86(1) Inside Leg Raises 87(1) Hydrants 88(1) Forward Circles on All Fours 89(1) Backward Circles on All Fours 90(1) Kneeling Kickbacks 91(1) Seated Hip Thrusts 92(1) One-Legged Hip Thrusts 93(1) Lower-Body Plyos Counter-Movement Jumps 94(1) Squat Jumps 95(1) Split Jumps 96(1) Scissor Jumps 97(1) Split Jumps with Cycle 98(1) Tuck Jumps 99(1) Counter-Movement Jumps (One Leg) 100(1) Squat Jumps (One Leg) 101(1) Standing Broad Jump 102(1) Standing Lateral Jump 103(1) Standing Diagonal Jump 104(1) One-Legged Jumps 105(1) 90-degree Jumps 106(1) Ankle Hops 107(1) Bunny Hops 108(1) Slalom Hops 109(1) Target Hops 110(1) Target Hops (One Leg) 111(1) Slalom Hops (One Leg) 112(1) Multiple Hops over Cones 113(1) Speed Skaters 114(1) Alternating Straddle Hops 115(1) Box Jumps 116(1) Depth Jumps 117(1) Box Jump-Ups 118(1) Upper-Body Plyos Push-Ups (Off the Wall) 119(1) Push-Ups 120(1) Push-Press 121(1) High Pulls 122(1) Hanging Cleans 123(1) Tricep Press Pass 124(1) Wood Chops 125(1) Squat Throws 126(1) Chest Pass 127(1) Overhead Pass 128(1) Pullover Pass 129(1) Russian Twisting Taps 130(1) Standing Rotating Pass 131(1) Lunging Rotating Pass 132(1) Rotating Pass on Ball 133(1) Medicine Ball Slams 134(1) Shot Put 135(1) Rotational Slams 136(1) Vertical Scoop Toss 137(1) Explosive Start Throws 138(1) Back Toss 139(1) Push ``Over the Top'' 140(1) Upper-Body Forward Hops 141(1) Index 142(2) About the Author and Photographer 144