On this episode, Giber teaches his athletes how to become explosive with plyometric exercises. This video is Part 1 of a four part series.
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Hello everybody and welcome to the performance for life show. I'm your host and coach Giber Becerra a.k.a GG, a.k.a double lifestyle fitness and performance and here is where we help you to unleash that elite athlete within for a race, match or your most important game, your game of everyday life. So, for today what we’re going to have is actually this in response to one of our viewers tat he had a comment. Here’s actually got a plyometric barbell and he wanted to know a little more of he wanted to see some plyometric exercises. So plyometric exercises, here we come. So let’s talk about plyometrics. Plyometrics, we just bring minimize exercises used to develop explosiveness in your body to enhance our elasticity in our body. So, when we talk about plyometrics, we are talking about high quality, low bottom. What does that mean? So plyometrics, we’d want to focus on teaching our body how to become a lot more explosive. So doing a lot of reps, okay? When your body gets fatigued, you're not going to get explosive. So you want to learn when your body is nice and fresh. So let’s say for example you get a nice little movement rep or a good warm-up and then right after that, you move along to your plyometric exercises, okay? You want to go at the end of the session, you want to begin the session right after you warm-up and then you move into your plyometric exercises. you want to do plyometric exercise no more right now, we’re not going to go anymore than doing six reps. All right? Again, high intensity, high quality, very low bottom. All right, in between each rep, each sets, we want to have longer period of time to rest in between. About a minute or two, right now for this video I'm not going to take down longer time to rest in between exercises, okay? I don’t want to keep you over here waiting for a long time but I ideally, you do want exercise and you do rest at at least a minute and half in between sets. You got me? All right, so you’ll know when you do a good plyometric session if you're not tired after the exercise, all right? So, plyometric exercises are just to build explosiveness to be able to help out your body release an edgy, very explosively and very efficiently. All right, so this is got to be the first of several episodes. This is the low-impact plyometric exercise session. All right, let’s start out with very basic exercises. We’re going to start out with squat landing. Obviously, you got to teach and athlete how to actually land and how to actually take-off. So, you want to have your feet about shoulder width apart. And when you do take-off or when you land, you want to be above weighing your knees. All right? So as you go down, we’re going to start off with squat landing just teaching your body how to land, all right? So you start off like this and then land, bring your butt back. Okay nice and easy and then land. I'm just going to do five of each ones. All right, obviously you want to bring your hands. Get your front as you land— [Demonstration] Just like that, nice and easy. Go to squat landing. When we’re talking about this exercise, you want to go two, three and four sets. Again, four to six repetitions is good. All right, next one. Squat, jump all right? So once we know how to do our squat landing, we’ll move along to doing a straight jump here we go. So you want to bring your hands up, down to a squat landing and then up. All right now, when we do jump, we want to have triple extension, what I mean by triple extension is you want to extend your ankles. You want to extend your hips or your knees and you want to extend your hips. That’s triple extension coming from the hips, the knees and the ankles. Are you getting that? Good! So as you go up, you're going to come up and extend muscularly. Okay? You don’t want to bring your knees fold. You want to extend fully, and as you're up you want to bring your feet up to dorsiflexion which is not like this, but as you extend you want to bring them up halfway to the air a