hi you guys actually here from performance ground and today we're going
to have a look at some plyometric movements you can do in the gym to
improve your agility so agility is defined by your reaction time and then
your ability to change direction so if we take away the reaction and we focus
just on this change direction we have to absorb force and then reapply force as
quickly as possible to be able to cut and change direction so what plyometrics
do is they teach us how to land an adsorb force quickly and then reapply
forces stiff and as quickly as possible so if we can do this in the gym in
certain planes of movement this will apply to your agility when you're making
a cut and when you're making a step on the bench so we're going to start with
the basics I'm gonna do is we're going to learn how to land and absorb this
force quickly so Adam here so we're going to start with just dropping stick
so you can step off step out with one foot land with two feet it's all the
force really nicely okay very very quiet very delicate to speak
visas absorbing that force it's not the ground good and you can see he gets into
a good athletic position and he's absorbing this was very quickly to
challenge us or to progress this we're going to come out and land on one foot
so we're going to step out
okay so you can see that it's home disposition and sits over the forces of
next
so this might seem quite remedial quite basic but I see really high level
athletes and they can't do this very well so we're going to start the basics
and what type of to be UI so now we're gonna have a good patch of skin you're
going to go glad sure you see you can step up sideways a try glance and absorb
the force much
good challenges further just take a breather step out
she got a balancing a stability
good now we've learned how to it's all force we want to be able to absorb force
and then reapply as quickly as possible much like you when you're making it clap
it's what you're going to do is step out bland you can take a little bit of time
on the floor to it's awful force but then trying to jump as high as possible
alright try and jump as high as possible to create lots of Tours good
alright let's challenge actor drinking at higher forces we're going to come
into the firebox ground you get moving much quicker try and stabilize and jump
as high as you can good and a good solid Magnum to finish
good so here where it's all been fortunate trying to really play as fast
as we can there is quite a lot of flex from the knee and the hip here this is
when you might see during a cut or change direction now we're going to try
and make this even more reactive and be even quicker on the ground okay so a
drop jump but it's going to be stiff with the lower body and try and jump as
fast as quick as possible spending as little time on the ground as
possible all right
good go get the facts on the ground
very good all right so it's a challenge to see them further and it sure we can
it's all false actually we're going to do clemency things with a drop jump
we're going to step out with sideways and then try and jump straight up as
quick as we can all right
yes
even sharper on the ground even faster
good there's a little bit of like a pizza parlor so - yeah wait people at
the same time the other way
tell us much better
good so now it's time to absorb the force naturally now it's time to produce
what's that can be so we're going to set the boxes away this time we're going to
do a skate balance so we're just trying to cover some distant we'll cover a good
amount of distance actually it's sideways it's all force and then reapply
okay so she start from the neck and then when you get a rhythm going you can
start to get a little bit quicker so making sure we're under control each
time you land yep
every day starts with a face
relax good good okay so take a little bit of rest we're going to go one more
time yep trying to become even shopping
between each one yeah
that screams
ready and you ready
all right big steps now keep going keep going one two three four keep going
biggest steps okay so you can see now that the biggest step there's a lot more
force being made yet been produced and then also we're having to solve a lot
more force as well yeah you can see here so if you look back at that video Adams
body is up but its legs are away from his body so he's got missus angulation
from his legs it's reduce and absorb that force that's
what we want to get when you make a cut you want to get your foot away from the
body to accelerate in the opposite direction okay so next progressions we
need to learn how to absorb force vertically and then produce force
because up there actually it's stepping off the box yeah you can hit the ground
move you're stuck with the right leg yeah take a big leap
okay
so here's hitting the ground trying to be forceful in the ground when you make
that cut and then his landing with to control the landing okay just do one
more in the opposite direction yeah yeah go that direction
because trying to be even quicker on the ground
man yeah good okay so the next step is to line them up one
leg okay so exactly the same thing try to be sharp on the ground and then when
you land
good it's gone the other leg try making even bigger meat
show juice lots of horse and get a lot of distance
good
very good all right so you can see here how we've come from just basic biometric
movements like landing and then progressing on to producing force in
different directions in different planes and then how that's progressed onto
these lateral landings and lateral explosions so what do you do if your gym
hasn't got plyometric boxes like this well you can use a bench most gyms have
bench press or freestanding benches that you can use they're usually about 45
centimeters so that would be the next step or like quite a high progression
first on these movements but so most gyms also have bumper plates you can
stack some bumper plates up and all you're doing is stepping off of them we
don't need to do anything technical so standing on them and stepping off and
you can kind of tailor that to the height that you need quite specifically
by just using like the 10k plates and the smaller plates so I'm going to pose
a question for you guys at home so in the comments section let us know any
plyometric progressions or regressions that you that you use or you think could
advance these even further so if you like this video hit like and
don't forget to subscribe to our youtube channel
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