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Plyometrics
Training
Plyometrics
increase strength and speed in a way that weight training by itself
can't. By training the muscle to contract quickly while overloaded
you gain explosiveness and control under tension The rider needs
this specific strength for jumps, landings, and uneven terrain.
One word of caution. Plyos are a great exercise, but should not
be overused. Once or twice a week with step or box bounding (4 inch
height to start) is plenty. Advanced only! For high box jumping
(12 inches or more) I recommend that you be able to regular squat
your own body weight before you begin (meaning, if you weigh 185
pounds, you should be able to place 185 on your upper back and perform
a squat. Jump-rope is a pretty good plyometric activity and also
benefits the cardiovascular systems. Try it out! I'll try to post
a few plyo exercise pics as they become available.
Plyometrics
sheet (PDF: 15kb) -
Adobe Acrobat Reader required
The
Details
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Frequency:
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1-2 days
per week. 2-3 days rest between sessions. |
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Intensity:
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The weight
of your body accelerated by gravity is the resistance. The higher
the box the more force is stressed on the body. Start with lowest
box possible. 2-3 sets of 10 seconds sets. Jumps should be as
many as possible in 10 seconds. |
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Technique:
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Correct
foot placement is essential in plyometrics. The rider should
land flat footed then roll forward off ball of foot to absorb
the impact. Landing on heels or toes causes stress to ankle,
knee and back. For snowboard specific training try placing
the feet same width as riding stance and jump up on step and
off as quickly as possible. For beginners: try jumping up
and down off flat surface (no box) as many times as possible
in 10 seconds.
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