Stadium Nintendo
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Despite the strenuous and often risky nature of plyometric training, it is considered as a relatively versatile method of exercise. It can be performed in both indoor and outdoor settings for as long as the basic requirements are met. For instance, there must be ample space to allow for the proper execution of the plyometric exercises.
The surface must also be pliable enough so as to accommodate each and every landing. Hard surfaces, such as concrete, may jar the lower extremities when excessive force is integrated into the movements (e.g. jumping, hopping) thereby resulting in joint or muscle injuries. Aerobics or gymnastics floors, wrestling mats, grass, and artificial sports grounds are all ideal landing surfaces.
In so far as space is concerned, it basically needs to be rid of obstructions. A weight room, a playing field, or a gym floor are all fitting locations for this type of training provided that the landing surface meets the required degree of pliability.
Another noteworthy advantage of this training is that it necessitates only a small number of prefabricated equipment. Here are the pieces of equipment that make up the ultimate list of essential plyometric training items.
1) Cones
The plastic cones used in plyometrics usually range in height, from 8 inches to 24 inches. They function as obstacles over which to jump. Therefore, in choosing the ideal cones, flexibility must always be taken into account: the more flexible the cones, the less likely they are to cause injury once they are landed on.
2) Boxes
Boxes used in this drills have to be specially built, but they are a long way from being complicated in design and structure. As a rule, an assortment of boxes is needed for the different drills. These boxes are usually made out of ¾-inch plywood or an equally flexible yet heavy-duty wood. When it comes to the height, the boxes may range from 6 inches to 24 inches tall. However, elite athletes with intense weight training experience often make use of boxes as high as 42 inches.
Aside from the height, boxes also need to have a sufficient landing surface, preferably 18 inches by 24 inches. To prevent athletes from slipping-and thereby avoid injury, the top (landing) part of the boxes must be fitted with nonskid landing surfaces. Attaching treads (like the ones placed on stairways), gluing rubberized flooring or carpets, and mixing sand into the paint are some of the common ways of skid-proofing the top portion of a box.
Even though plyometric boxes possess certain similar characteristics, a number of variations were able to spring up through the years.
Storage Boxes - These boxes have a dual purpose: they can either function as equipment and as plain storage containers.
Adjustable Boxes - These boxes can be modified to adapt to the diverse skills and capacities of athletes.
Special Effects Boxes - These boxes were designed to provide a special form of exercise stimulus. An angle box, said to be the most common of these boxes, puts emphasis on the small muscles of the lower leg and the ankle. It is used to put off ankle injuries by helping athletes learn to alight on uneven surface. Drills performed on an angle box also aid in the healing process of knee and ankle injuries.
3) Barriers, Weighted Objects
Foam barriers are typically manufactured for tumbling and gymnastics, but plyometric training can also benefit from the use of such equipment. If you're in need of one for a drill, you can simply make one out of Styrofoam sheets. You can also fashion a makeshift barrier by merely balancing a wooden rod above two plastic cones.
For upper body exercises, weighted objects like medicine balls are normally used. Such pieces of equipment should be durable, easily gripped, and of variable weights to match different strength levels.
When practicing outdoors, the readily available stadium steps and bleachers often provide excellent plyometric work out. Nevertheless, a certain degree of caution must be observed. So before you start performing plyometrics exercises, make sure that the steps or bleachers are safe for the drill. Of course, it would be better if you would extend this safety precaution to other pieces of equipment you will be using for your plyometric training.
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