Incorporate Plyometric conditioning into a Martial arts program to bring the students level of fitness to a whole new level. Jump training has something to offer to any style of martial arts whether it be striking or grappling.
Do you train Martial arts and want to incorporate other exercises to increase your performance level? Plyometric (jump training) will give an extreme cardiovascular workout that incorporates power and agility while working the entire body. Incorporating a 15-30 min workout three times a week can supply you with explosive power and improve quickness.
Your muscles work on elasticity and jump training takes advantage of the way the muscle works to create strength. Stretching your muscles to their capacity makes the muscles react by tightening up. When we do plyometrics,
we force the muscle to tighten and produce a quicker contraction which loads the power in the muscle and gives the added response of a stretch.
A basic exercise such as jumping rope is an ideal form of jump training that involves the use of the lower torso. When done correctly, the toes are barely coming off the ground during the jump and the landing is soft and controlled with a transition right back into another jump. Work your way up to five minutes or more a day and increase the amount of time in stages until you reach the desired goal.
Use clapping pushups to work the upper part of the body with plyometric training. Begin in the push up position, bend your arms and bring your chest to the ground and forcefully push yourself up to make your hands leave the floor. Brace yourself on the way down with your hands and return to the starting position.
The ball slam is a good way to incorporate an effective plyometric exercise into your routine. There are a variety of ways you can slam the ball ( on the ground, against a wall, or toss it in the air and catch it). The key to this particular movement is maintaining good form and continues motion to get the greatest benefits.
Make sure to perform the plyometric training correctly to prevent injury from the great amount of stress put on the muscles, and tendons and ligaments around the joints. You must be at the proper level of fitness to start a plyometric training regimen. Most martial arts enthusiasts are already at an adequate level of fitness from the training they already do and this won't be a concern for them.
What do you need to do to start plyometrics? Set up a routine that is specifically tailored to build up your strength and cardiovascular conditioning. Incorporate dumbbells and free weights to build up coordinated strength and perform bodyweight exercise to build functional power. Sprints and short runs are best, and stay away from the slow long distance runs; they are counterproductive to the type of conditioning needed for plyometric.
Rules to follow for plyometrics:
Concentrate on controlled movements and good posture. You want to execute the moves quickly as possible, but don't flail your body around.
Always wear the correct footwear to prevent damage to your feet.
Always land softly to protect your joints.
Incorporate upper body plyometric training into the circuit to work the whole body.
If your are looking to increase explosive power and strength, then adding plyometric training is the best exercises for you. Incorporate jump training into a routine 2- 3 times per week and see how much quicker and explosive your movements become when throwing punches and kicks, practicing forms, or using escapes to transition off the ground.
