Introduction
We have carefully selected 4 unique and outstanding exercises to improve your specific athletic abilities just for you. Top exercises, which inherently require an exceptional individual approach and represent an enormous challenge with the Kinetic BANDS. Their effect is remarkable and quickly visible.
Objective
Plyometric Exercises have the purpose to improve your explosivity, reaction and jump. With in depth jumps we improve explosivity and the take off force. By executing these exercises we target the leg muscles, ligaments and other muscle groups, especially shoulder muscles. We recommend these exercises to professional athletes, and everyone else need to improve their basic strength first. Because you will be using the Kinetic BANDS, the exercises will have the biggest effect on the quadriceps and gluteus.
Kinetic-BANDS Plyometrics to Jump Higher exercises improve the strength of your legs, hip flexors, shoulder muscles and they strengthen ligaments and joints.
Breathing
Breath in deeply through your nose when you are executing the jump and exhale slovely through our mouth when you land.
Kinetic-BANDS Depth Jump
The basic tool for this exercise is a box, which height you need to adjust to your athletic capabilities. Get up on the box, and drop down with one leg to the ground and jump immediately after you touch the ground. You need to jump as explosively as possible and lift your knees as high as you can. Be careful when dropping off the box and on the shortness of the time you are touching the ground. Your upper body should be flexed, tense and stable. Your movement when you jump needs to be in synch with your arms. Because of the Kinetic-BANDS your movement will be restrained and thus you will need enormous help from your muscles.
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Kinetic-BANDS Drop and Freeze
The basic tool for this exercise is a box, which height you need to adjust to your athletic capabilities. Get up on the box, and drop down with one leg to the ground. Drop down to a jumping position and hold that position for 3-4 seconds. Be careful when dropping off the box and that your feet are wide, a little wider than shoulder width. Furthermore be careful that your knees do not bend on the inside.
Help yourself by flexing all the muscles in your body, and keeping them stable, especially when you land.
Because of the Kinetic-BANDS your movement will be restrained and thus you will need enormous help from your muscles.
Kinetic-BANDS Front Box Jump
The basic tool for this exercise is a box, which height you need to adjust to your athletic capabilities. From a standing position facing the box, jump up on the box with the help of your arms, and land on the box with both of your feet.
Help yourself by flexing all the muscles in your body, and keeping them stable, especially when you land on the box.
Because of the Kinetic-BANDS your movement will be restrained and thus you will need enormous help from your muscles.
Kinetic-BANDS Single Leg Depth Jump
The basic tool for this exercise is a box, which height you need to adjust to your athletic capabilities. Get up on the box, and drop down with one leg to the ground and jump up with one leg immediately after you touch the ground. You need to jump as explosively as possible and lift the knee of your jumping leg as high as you can. Be careful when dropping off the box and on the shortness of the time you are touching the ground.
Your upper body should be flexed, tense and stable. Your movement when you jump needs to be in synch with your arms. Because of the Kinetic-BANDS your movement will be restrained and thus you will need enormous help from your muscles.
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Advice
When you are doing plyometric exercises you need to be 100% focused and make determined movements when executing them. The muscles of your entire body should be maximally active, because only then will you be able to execute maximal movements. The goal is to go over your limits, that is why you need to be well rested before each repetition. Be Careful on your breathing.
Work time and number of repetitions
It is particularly important to be aware of your capabilities. So, always give priority to quality over quantity. Start of with 3-4 repetitions and 2 sets, 3x a week. Between repetitions rest maximally and calm yourself. Take enough time to rest between sets, around 5 minutes, so that the next set is at your maximum again. Increase the number of repetitions and sets with time and be careful that you only do as many as your body allows you to and that your executions are at your best and correct. Quality before quantity!
Warning
The selected exercises or programs awee made for more willing exercisers and athletes which are in normal weekly training process and are not suitable for people with any kind of injury or health problems, or for pregnant women.
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