Updated : Dec 02, 2019 in Medical


Michael Yessis Plyometric Training Achieving Explosive Power in Sports – Free download as PDF File .pdf), Text File .txt) or read online for free. Download Explosive Plyometrics, Dr Michael Yessis. Keywords: Plyometric, Exercise, Agility, Explosive strength, Speed. 1. Introduction . [14] Yessis Michael (). Explosive Plyometrics.

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Front raise i Head stand into handstand push-up c Lateral raise i Military press c Rear delt raise i Shoulder press c Upright row c. You must be physically prepared before attempting this exercise, and you must have a leg press machine that plyoemtrics capable of being used in an explosive manner.

The muscles must be ready for the vigorous activity involved.

However, jump training is valuable and should be used in the training of athletes, especially in the early years and in preparation for explosive plyometrics. Assume a back lying position on a bench holding a barbell on extended arms directly above the upper gessis. Explosive Leg Press Purpose. The higher the height of the step-off platform, the greater the impact force upon landing.

Execute on a resilient surface and be sure to flick flex the wrist as you end the push-off when accustomed to the exercise leap up as high as possible. Almost all the exercises that you use duplicate as closely as possible the actions involved in execution of the key skills involved in competitive play. To develop explosive arms for hitting, throwing, punching and pushing away an opponent. It was initially made famous by Soviet Olympians in plyomehrics s, providing the core element in the strength programs of elite sporting athletes worldwide.


This type of training is often done after practice. He could not understand why the Russians were doing all of these jumps while the Americans were doing multiple static stretches, but he firmly believed it was one of the reasons why they were so successful in many events.

Explosive Plyometrics, Dr Michael Yessis

When Fred Wilt learned of the work being done by Michael Yessis in the field of Russian training methods, they quickly teamed up to help disseminate information on plyometrics. The key is to prepare your body for the intense activity; never start “cold,” as this leads to injury.

After you master the exercise, do two, three, or more jumps in a row. Do the standing backward ball toss to prepare yourself for this exercise.

Deadlift c Dirty dog exercise c Squat c. Your body should be as erect as possible and the leg to be exercised should be moved behind the body as far as possible to duplicate the thigh position immediately after a push off as seen in running.

Although there is some variability, depth jumps are executed in series 10 times from a lower height and 10 times from slightly higher height.

Do a one rxplosive to one half squat to approximately a degree knee joint angle and then quickly change directions to return to the standing position or leave the ground. The resistance on the cords should not be too light as it can injure the elbows when performed as quickly as possible. In the squat, as in the other exercises, different down positions can be used from which to execute the quick switch.


One person found this helpful. When ready, bend one arm slightly and then push off vigorously in the opposite side. To ensure quickness, do not use very heavy balls. Total Body Explosive Training. Many shoulder and elbow problems are created when you rely mostly on the arm for power in a yfssis action.

Explosive Plyometrics: Michael A Yessis: : Books

Integration of Explosive Plyometrics Both a small load accelerated rapidly and a heavy load accelerated slowly in speed and power sports also rely heavily on the action of the FT fibers in fast movements. Depending upon your sport, the throw can be directed more in a forward or upward direction. Pause momentarily, and repeat. The forces experienced from greater heights create a tendency to sink too low and force you to execute the takeoff slower than what is called for. Upward Leap with a Backward Throw Role of Body Parts In the above exercises, explosive leg actions are needed to get the body airborne.

For example, when you do the squat the feet should be directly under the hips. At that time we had a lot of resistance from coaches and even doctors. It did expect it to be a little bigger for the price.