Page 117 - Ian Oliver Boxing Fitness

0LYOMETRICS

! BOXER S POWER IS DERIVED FROM PUSH OFF FROM THE LEGS TRUNK
ROTATION AND STRONG ARM AND SHOULDER MOVEMENT 0LYOMETRICS ARE

EXPLOSIVE MOVEMENTS USED IN AN EFFORT DESIGNED TO IMPROVE POWER
FORCE X VELOCITY )T IS WISE TO START WITH THE MOST BASIC EXERCISES
REQUIRING THE MINIMUM EFFORT TO GAIN CONlDENCE AND ACQUIRE THE

MOTOR SKILLS REQUIRED IN ORDER TO AVOID INJURY IN WHAT CAN BE
QUITE DEMANDING IF UNCOMPLICATED PROCEDURES 4HESE EXERCISES ARE NOT
RECOMMENDED FOR ANYBODY WITH BACK OR KNEE PROBLEMS

7HILE PLYOMETRIC EXERCISES CAN IMPROVE POWER YOU NEED TO BE
lT BEFORE ATTEMPTING THEM 4HE SIMPLEST EXAMPLE OF A PLYOMETRIC

EXCISE IS HOPPING SO ANYBODY WHO WAS A VIRTUOSO AT HOPSCOTCH
STARTS WITH AN ADVANTAGE

4HE %XERCISES

$EPTH *UMPS

3TAND ON A BOX FEET HIGH E G X STEP BOXES
*UMP FROM BOX

TO LAND SOFTLY AND
EXPLODE UPWARD
REACHING AS HIGH AS

POSSIBLE
/PTIONAL ADDITION

AFTER LANDING JUMP
OVER A BARRIER
HURDLE BOX ETC

$EPTH JUMPS