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Excerpt — High-Powered Plyometrics-2nd Edition

Power Assessments

Is serious plyometric training a good option? Before getting too far in planning the specifics of a program, the prudent approach is to look honestly and carefully at factors that could affect safe participation in such intense training.

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Upper-Body Power Development

Plyometric training is the coordinated use of the entire body in the expression of power. Those powerful movements employ the upper body as they traverse the center of the torso, involving the motions of tossing, passing, and throwing, and their subcategories of swinging, pushing, punching, and stroking.

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Lower-Body Power Development

Plyometric training was originally developed to achieve more efficient and powerful movement patterns over and off the ground. Athletes were looking to run faster, jump higher and farther, and change direction more effectively, or in other words, negotiate the ground better.

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Double Scissors Jump

This exercise is a variation of the scissors jump for more advanced athletes. It is excellent for working the flexion and extension muscles in the hips, legs, and torso.

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Stride Jump

A long, sturdy bench, rectangular box, or row of bleachers or stadium steps is required for the stride jump. This exercise is excellent for any sport or activity that requires good projection of the hips from a single-leg or alternating-leg movement.

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