Some of you know from talking to me that we are adding a members-only section of the site. So, we’ll now have the free section that you’re used to plus a members page where you’ll have access to in-depth video, articles, audio interviews, custom-made workouts of the month, mini-DVD’s of the month, and more…

Here is a quick peek at the 4-Part Series on Plyometrics for Football. It started off as a simple article that I was going to send out to a magazine…but then it turned into a full-length manual (over 70-pages) and I decided to keep it right here with my own readers.

Remember, this is only the intro to the Plyo manual. Just wanted to let you guys see what I have in store for you in the very near future!

In Part I we talked about how not to use Plyometrics and what benefits they provide for your football skills if done properly. To recap, the Plyos work because:

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  The Central Nervous System is the key to being faster, more explosive and stronger, we need to use training methods that train the CNS.Getting back to that rapid stretching phase that is so important, we have to realize its importance. The myotatic reflex, also called the stretch reflex, responds to the rate at which a muscle is stretched and is one of the fastest in the human body.¹ This response is automatic.The muscle contracts faster during the stretch-shortening cycle (think of the spring) than in any other type of contraction. If you had to actually think about doing it, it’d be too late for jumping or running – the contraction would be too slow.
• When a tendon or active muscle is rapidly stretched, the elastic energy is stored and this energy is recoiled and used to enhance motor output in the concentric phase.³ Or, more simply:

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  • The faster a muscle is stretched, the greater the potential force.^2,14

  

When this happens, you can produce a more forceful movement, or simply, you can hit harder, run faster, jump higher…you’ll be more explosive.

 

Plyos, when done properly, can have you running faster, jumping higher, hitting harder and being as explosive as possible. When done incorrectly, they can leave you injured, over trained and wasting your time.

In Part I, I gave you several basic exercises to get you started on the road to more advanced Plyo movements. These movements were to be done as a warm up or as a potentiation exercise. If you’ve spent a few weeks doing them and getting more comfortable, then you are ready to get into some of the basics of box jumping and other various forms of intermediate Plyos.

 

P.S., Don’t forget to check out the whole program over at Explosive Football Manual.com

Since we are moving the program site, this will be the last time you can get the manual at the old price. The new price goes in effect on Tuesday, June 16, 2009.