Plyometrics are nice for constructing athletic explosiveness in sports activities, and for many years efficiency trainers have used them to elicit this impact. I imagine you’ll be able to take this to the following stage by combining plyometrics with agility drills.
It’s widespread to mix plyos with energy work (e.g., carry out a set of Again Squats, then a set of Plyo Field Jumps), but unusual to mix plyos with agility work (e.g., carry out a ahead bounce over a field, land and explode instantly right into a 5-10-5 Shuttle). But the trials of competitors will typically demand athletes to carry out a plyometric-type motion rapidly adopted by a change of route.
Plyos and agility work are sometimes executed individually from each other, with coaching periods dedicated to both one or the opposite. Nevertheless, when executed in conjunction, plyo and agility work generally is a deadly athletic weapon in an athlete’s arsenal.
By starting a drill with an explosive plyometric motion then rapidly transitioning right into a high-end agility motion drill, the physique goes from “explosive motion to agility motion” with little or no lag time in between. The athlete will hardly ever be allowed lag time between these actions throughout competitors, so why not observe making the transition fast and environment friendly?
A key element to creating probably the most out of this drill is to ensure the motion is “seamless” between the plyo and agility drills. The moment that the plyo drill is full, instantly provoke motion to carry out the agility drill. I phrase it this solution to my athletes: “The second your ft contact the bottom after the plyo drill, get proper into the agility drill!”
It ought to be famous that this sort of drills ought to be reserved for athletes who’ve mastered primary plyometrics and proper landing mechanics. Correct touchdown mechanics should nonetheless be emphasised in these drills, and if a coach sees them breaking down, it’s a sign to regress the drill.
Some common suggestions for the next drills:
- Get into your agility motion as quickly because the plyo motion ends (however preserve correct touchdown mechanics.)
- Suppose touchdown “comfortable” and “quiet” in your plyo landings.
- Use quick arm motion in the course of the agility drills.
- Don’t deal with every drill as two separate components. Deal with it like one drill with two elements—an explosive element and an agility element.
Field Bounce+5/10/5 shuttle
Gear: plyo field and cones
Set-Up: Place field on the bottom and one cone 5 yards to the left of the field and one other cone 5 yards to the appropriate of the field.
Instructions: Standing behind the field, carry out a plyo field bounce both on and off of the field or utterly over the field. Upon touchdown, explode right into a 5/10/5 shuttle. Be sure you get an equal variety of reps beginning the drill to your proper and to your left.
Field Bounce+Cone Weave Drill
Gear: plyo field and cones
Set-Up: After placing the field down on the bottom, place 4 cones in a sq. about 5 yards in entrance of the field.
Instructions: Carry out a plyo field bounce on and off of the field or over the field. After touchdown, instantly weave by way of the 4 off-set cones positioned on the bottom. Full an equal variety of reps beginning the weave drill to your proper as your left.
Field Bounce+Ladder Drill
(NOTE: Though agility ladders don’t fall beneath the class of agility coaching for most individuals, I’ve included this drill as a result of I imagine it’s a nice instance of mixing plyos with one other kind of coaching, and it really works very well with field jumps!)
Gear: plyo field and agility ladder
Set-Up: plyo field a pair ft in entrance of an outstretched agility ladder.
Particulars: Carry out a plyometric field bounce over or on high of the field. Upon touchdown, instantly carry out a forward-facing ladder drill.