| Off Season Work Out for Water Skiers - Part II | |
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As we discussed in last months Part 1 Plyometrics are a key component in the game of increasing power. Plyometrics are a series of explosive drills and exercises that enable an athlete to develop power, which helps to increase speed and explosive strength. Before moving on to some of the more advanced maneuvers make sure to review part 1 for warnings, guidlines and pre exercise advise. REMEMBER that these exercises can be dangerous and must be started at the beginning level and slowly increased. If you are starting a new conditioning program consult your sports medicine Doctor for approval prior to beginning.
Jumping Plyometrics:
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BOX JUMPS -- a jump box of 18-28 inches is needed. Jump as high as possible and land as softly as possible on a box that is a challenging height. Step down, repeat for 1 set of 10 reps. NOTE: make sure your hips are even with your knees or higher when landing, do not hyperflex your knees. | ||||
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WEIGHTED BOX JUMPS -- same as box jumps, but with 3-10lb dumbbells in each hand. NOTE: you may want to wear soccer shin guards to protect your shins in case you lose your focus & miss a jump. | ||||
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DOUBLE JUMPS -- jump off a small box (12 inches) and as quickly as possible jump up onto a higher box (18-28 inches) for 1 set of 10 reps. Once you advance you can choose larger boxes (24-36 inches). | ||||
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SINGLE LEG JUMPS -- use a small box (10-16 inches), and with one foot jump onto the box, hold for 1-2 seconds and jump down on the same leg and hold 1-2 seconds. Repeat 10 times without using the other leg; repeat with the other leg. | ||||
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Quick Feet Plyometrics: Mark 4 spots 18 inches apart on a good surface, NOT CONCRETE. Number the spot 1-4 like the sample below:
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The quick feet plyometrics involve drills with two-feet and one-foot. The two-feet drills last 20 seconds. The one-foot drills last 10 seconds for each foot. Each drill must be done as quickly as possible. Count the number of times you land on the starting spot during the allotted time and record.
THE DRILLS:
Two-Feet (20 seconds)
One-foot (10 seconds)
1-2
1-2 each foot
1-2-3
1-4 each foot
1-3-2
1-3 each foot
1-2-3-4
4-2 each foot
End Drills with Aerobic activity such as cycling. However, use a program on the exercise bike that involves interval training. Perform 2 minute intervals with the level as high as you can maintain a 70 bpm cadence. Perform for 20 minutes with 10 minute cool down.
By performing these drills in both Part 1 & 2 you will find your Millenium season will be stronger than ever before. You will be quicker, stronger and more powerful break more records. I hope to see you out on the water, remember, go Big Go Strong.
Off Season Work Out for Water Skiers - Part I
Jennifer Ward and An Troung A.T.C. are the senior trainers at the C.S.I Performance Enhancement Clinic in Westlake Village, California. They specialize in strength and conditioning of the elite athlete. All programs are sports specific. www.Chiropractic-sports.com
What do you do for off-season training? Post to the forum.
Article and photos courtesy of Dr. Terry Weyman - www.chiropractic-sports.com
Thanks to Jim Cara for making this material possible.
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Forever In Your Wake,
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- Waterskiing / Wakeboarding Guide