Best Plyos to Increase Agility and Quickness

Summary

This video outlines a comprehensive approach to improving agility through plyometric exercises, structured into three tiers. The prep series focuses on fundamental movements like lateral power shuffles and lateral push-offs to prepare the body. The foundational series builds strength and coordination with exercises like skater jumps and reactive skater jumps. Lastly, the advanced, intent-focused plyometrics are sport-specific, enhancing deceleration, cuts, and explosive acceleration for athletes. The progression of these drills ensures athletes can improve their ability to change direction and display agility in various sports.

Takeaways

• 😀 Plyometrics are essential for improving agility, and the script breaks them down into three categories: prep, foundational, and specific Plyometrics.
• 😀 The first category, prep Plyometrics, focuses on improving lateral movement and change of direction with exercises like lateral power shuffles and lateral push-offs.
• 😀 Lateral power shuffles should involve athletes sinking into their hips and driving force into the ground for maximum lateral push-off.
• 😀 The crossover bound exercise is a progression that emphasizes hip abduction and maximum force production when crossing over.
• 😀 Power karaoke exercises focus on maximizing force through hip swivel and range of motion, emphasizing powerful, fluid steps.
• 😀 Lateral push-offs isolate the specific movement of driving force into the ground with emphasis on stability and distance.
• 😀 Foundational Plyometrics focus on exercises like skater jumps that build stability, control, and reaction time with a focus on sticking the landing.
• 😀 Progression within the skater jump series includes reactive jumps, focusing on reducing ground contact time and rapidly returning to the original position.
• 😀 Advanced skater jumps can be intensified by adding vertical hops or spreading out cones for added distance or difficulty.
• 😀 The specific Plyometrics category focuses on enhancing agility specific to the sport, such as amplifying cuts for football or basketball with exercises like single-leg broad jumps and aggressive 90° cuts.

Q & A

What is the purpose of the Prep Series in plyometric training?

The Prep Series is designed to prepare athletes for agility movements by focusing on change of direction and lateral movement. These drills help to build a solid foundation for more advanced plyometric exercises.

How does the Lateral Power Shuffle improve agility?

The Lateral Power Shuffle enhances lateral movement by encouraging athletes to push off the ground with maximum force while bending their knees and sinking into their hips. This movement mimics the force production required for quick direction changes.

What are the key differences between the Crossover Bound and the Lateral Power Shuffle?

The Crossover Bound focuses on crossing over the legs while maintaining forward-facing posture and generating force from the hip, whereas the Lateral Power Shuffle emphasizes lateral movement with forceful push-offs and hip sinking.

Why is Power Karaoke important for plyometric training?

Power Karaoke enhances hip swivel and force generation through wide range-of-motion steps, helping athletes develop power and agility when making rapid directional changes, essential for sports like soccer and basketball.

What does the Lateral Push-Off drill target?

The Lateral Push-Off drill isolates the movement of pushing off the ground laterally with maximum force, helping athletes build strength and control in their lateral push-off motions, which is crucial for speed and change of direction.

How do the Skater Jumps contribute to plyometric training?

Skater Jumps improve lateral force production and stability by making athletes jump side to side and land in a controlled manner, mimicking real-life agility movements that require stability during direction changes.

What is the progression from basic Skater Jumps to Continuous Skater Jumps?

The progression involves increasing the intensity and endurance of the movement by eliminating pauses between jumps, allowing athletes to focus on maintaining momentum and force production over a longer duration or distance.

How do Reactive Skater Jumps help improve agility?

Reactive Skater Jumps challenge athletes to minimize ground contact time, focusing on quick reactivity and rapid return to the starting position, enhancing the ability to change direction rapidly.

What is the focus of the Advanced/Specific Plyometrics drills?

The Advanced/Specific Plyometrics drills are designed to enhance sport-specific movements, like cutting and decelerating, to improve an athlete’s ability to change direction explosively and with precision. These drills simulate real in-game actions.

How do Single Leg Broad Jumps enhance cutting and deceleration?

Single Leg Broad Jumps target explosive power and deceleration by mimicking the footwork and explosive action required during cutting, helping athletes generate power from a single leg and stabilize after the movement.