08 July, 2011
Plyometrics Leap Frog Drills
Also referred to as “jump training,” plyometrics are an intense form of exercise aimed at enhancing overall athletic performance. Using explosive movements and powerful muscular contractions, plyometrics exercises involve an extensive array of leaping, jumping, hopping and bounding movements. With their low squats and intense jumps, plyometrics leap frog drills are an effective workout for the leg muscles.
For the leapfrog squat, begin by lowering yourself into a low squatting position. To achieve this position, place your feet wider than hip-width apart, bend your knees and lower your buttocks toward the ground. Continue lowering until your bent knees are as close to a 90-degree angle as possible. Stay in this position as you leap forward twice. Then, leap backwards twice. Try to cover as much ground with each leap as possible. As you leap, keep your head, neck, shoulders and arms relaxed. For this plyometrics drill, the quality of the exercise is more important than the speed or quantity. However, once you feel comfortable with the exercise, make it more intense by increasing your speed or lowering your squat. Do as many leapfrog squats as your legs can handle.
Lateral Leapfrog Squat
The lateral leapfrog squat puts a simple spin on the classic leapfrog squat. Begin in the same deep squat position with your knees bent and buttocks lowered toward the ground. Rather than leaping forward, leap to the left two times. After your second leap, return to your original position by leaping twice to the right. Again, keep your head, neck, shoulders and arms relaxed as you leap. To make the drill more difficult, deepen your squat or increase your speed. As you begin to feel comfortable with the exercise, try leaping three or four times in each direction. Repeat the exercise until your legs can no longer handle the drill.
Unlike the leapfrog squat plyometrics drills, the leapfrog jump plyometric drill does not require you to hold the difficult squatting position. Initiate the exercise by bending your knees and lowering your body into a deep squat. Bring your hands to the ground and allow your pelvis and buttocks to hang between your legs; this position should look similar to a frog’s stance. Once you are ready, explode off the ground as you leap forward as far as possible. As you land, return immediately to the frog stance. Once ready, leap forward again. Maintaining the correct posture and leaping as far as possible is more important than speed in this plyometrics exercise. Continue leaping until your legs can no longer handle the exercise.
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