As the off season is upon many of us we hope you´ll enjoy this workout to add some distance to your disc golf game. Or just watch me being the most stiff human being on planet earth =)
/Jonathan
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https://www.youtube.com/channel/UCEs4x4mXXpuRPTRfOkfwEkg?sub_confirmation=1
Note!
This video was shot in march of 2022
CHAPSTERS:
Intro 0:00
Warm-up 0:23
Workout 1 - lower body 6:50
Workout 2 - upper body 9:53
Ad to your practice 13:40
More about plyometric exercise:
Plyometrics assist in the development of power, a foundation from which the athlete can refine the skills of their sport. Development of power is often addressed by using plyometric exercises as it improves the strength and conditioning of the athlete, and facilitate the specificity of sports performance.
As tremendous forces are imposed on the extremities during sports and athletics, there is a huge demand to develop power during the performance.
Plyometric training utilizes the stretch-shortening cycle (SSC) by using a lengthening movement (eccentric) which is quickly followed by a shortening movement (concentric).
Plyometrics can be divided into phases:
The eccentric pre-stretch phase has also been described as the readiness, pre-loading, pre-setting, preparatory, faciliatory, readiness, potentiation, counter-force, or counter-movement phase.
Amoritization Phase Authors of this manuscript prefer to use the term “time to rebound”. The amortization phase is the time delay between overcoming the negative work of the eccentric pre-stretch to generating the force production and accelerating the muscle contraction and the elastic recoil in the direction of the plyometric movement pattern.
Concentric Shortening Phase The concentric phase can also be referred to as the resultant power production performance phase - the facilitated or enhancement phase of plyometrics.
The blending of these three phases to perform a plyometric movement is used to enhance the muscle’s power performance.
The plyometric movement uses the pre-stretch of the muscle-tendon unit physiological length-tension curve in order to enhance the ability of the muscle fibers to generate more tension and resultant force production. This result in an increase of average power and velocity; increased peak force and velocity of acceleration; increased time for force development; energy storage; the ability for heightened levels of muscle activation and the ability to evoke stretch reflexes.
Examples of contraindications for using plyometrics include, but are not limited to: pain, inflammation, acute or sub-acute sprains, acute or sub-acute strains, joint instability, and soft tissue limitations based on postoperative conditions. However, probably the most significant contraindication to plyometrics is when the athlete does not have the foundational strength or training base upon which a plyometric program can be built.
It is important to know that when starting a plyometric program you will experience a DOMS(delayed onset muscle soreness) response, a soreness that requires a longer resting period compared to regular strength training.
Reference:
CURRENT CONCEPTS OF PLYOMETRIC EXERCISE
George Davies, PT, DPT, SCS, ATC, MEd, CSCS, FAPTA1 Bryan L. Riemann, PhD, ATC, FNATA1
Robert Manske, PT, DPT, SCS, ATC, MEd, CSCS2,3
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