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The drills on this page are designed to improve your
mobility and strength. Some of them are known as plyometrics drills
where the aim is to improve the elastic strength or power of the
muscles concerned. There are many variations that can be done of these,
for now we have just included some of the most common ones - we will
be adding more shortly.
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The way to view these "movies" is to click on
the image and your browser will load it into the appropriate
software. They are not 100% clear, but should be more than adequate
to see how to perform the respective exercises.
We have reduced the quality of the video
slightly in order to keep the file size down, meaning that with a
standard modem, these files should usually download within a minute.
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Lunges
A good example of a drill that performs the
function of both improving mobility and improving strength. The aim
here is to take large steps, lunging to get good distance and lowering
your hips towards the floor (your back knees shouldn't touch it).
This stretches your quadriceps, hip flexor, gluts and hamstrings,
whilst also strengthening these areas when you pull yourself up
again to take the next steps. Hold the position at the bottom of
each step for a second or so.
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Lunges Video
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Bounding Video
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Bounding
This is basically a powerful run, where you
land flat-footed on each stride. You are aiming to get as high and
far on each step as you can, which makes the action very similar to
that used in the step phase of a triple jump.
Because of the stress of the impact on landing, it is advisable
to do this exercise on grass.
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Hopping
Again, like a part of the triple jump (clearly,
the hop), this exercise is all about power. The aim is to get as
far as you can on each hop, but not only that, you also need to
drive the knee of the leg that you are hopping on as high as possible
each time.
This puts even more pressure on your legs than bounding and as
such if you are susceptible to stress related leg injuries, it is
probably not a good idea. For everyone, this is another exercise
best performed on grass.
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Hopping Video
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Bunny Hops Video
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Bunny Hops
Bunny hops are again used to increase the power
of the athletes legs. With both feet together, bend down until your
upper and lower legs form and angle of about 90 degrees, jump forwards,
landing on both feet in a position whereby you can repeat the
exercise without having to adjust. Aim to go as far as you can on
each jump, but make sure as you do this that you are fully in control
of take-off, landing and your passage through the air. If you are
not, then decreasing the length of each jump will help.
Another exercise best done on grass.
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