Expert sports trainers and coaches have long been using plyometric training to boost muscle power and speed up the rate of muscular contractions. The desirable outcome of a plyometrics program, when done alongside strength and sport-specific skills training regimens, can greatly improve an athlete's performance during a match. Because of the numerous benefits of this form of training, more and more people have incorporated plyometric drills into their regular work out routine for basketball.
1) Skier
24 Volt Drill
This drill is designed to improve quickness, foot speed, physical condition, and explosiveness. It begins with two sets each, within a 30-second duration. A 30-second rest period is allotted between each set. As an athlete's skill progresses, increase the duration of each drill to 1 minutes per set.
The drill can be performed on the court, in a field, or even on a residential lawn. Begin with both feet apart and bent slightly at the knees. Then jump sideways as quickly as possible, back and forth, in a skiing motion and at a distance of about 6 to 8 inches. Jump back to the initial position and prepare to repeat the movements.
As you perform this drill, act as if you are actually skiing. Also, jump from one side to another as if you are landing on a hot surface, making it look like your feet are barely touching the ground.
2) Left Foot / Right Foot Touches
This drill aims to enhance foot speed, physical condition, and quickness. It can be done in two sets per foot. Each set should last for 25 seconds. The duration of the rest period for each set is also 25 seconds.
For the starting position, position the left foot flat on the ground, while the right one is placed in front and not touching the floor. The left foot progresses forward while the opposite one moves backward. The movements can be likened to the mechanism of a pendulum. Then, swing the opposite foot back and forth and make sure that it never touches the ground. Next, move the left foot backward with the opposite one progressing frontward resembling a pendulum. Repeat the movements as indicated.
Cyber Monday RIDGID 24V/18V Max Select XLi Lithium-Ion Hammer Drill 2011 Deals
Dec 01, 2011 16:08:52
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Cyber Monday RIDGID 24V/18V Max Select XLi Lithium-Ion Hammer Drill Feature
- XLiTM 24 Volt Lithium Ion Cordless Hammer Drill
- Powerful 2-speed die cast gearbox - delivers exceptional torque and rugged reliability
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- Single sleeve locking carbide chuck - tightens bits quickly and securely
- Bare tool only. Battery and charger are not included.
Cyber Monday RIDGID 24V/18V Max Select XLi Lithium-Ion Hammer Drill Overview
Features Powerful 2-speed die cast gearbox - delivers exceptional torque and rugged reliability High torque 24 volt motor - supplies the power to do heavy jobs Adjustable auxiliary handle assembly - rotates 360° for ease in positioning Single sleeve locking carbide chuck - tightens bits quickly and securely Automatic spindle lock - open and close chuck with one hand Clutch by-pass - switch from driving to drilling or hammer drilling without having to change the clutch settings Ergonomic overmold gripping areas - provides user comfort and better gripSpecifications Chuck: 1/2 in. No Load Speeds: 0-400 / 0-1,500 r/min.0-6,400 / 0-24,000 BPM Torque: 615 in.lb. Clutch: 24 positionSAVE NOW on Cyber Monday offers below!
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