Note: Refer to Part I: COREFX Plyometrics Training for an introduction to the science and purpose behind plyometrics.
COREFX 3 in 1 Plyobox/Push Sled Combo Exercise
The focus of the first part of this COREFX Plyobox/Push Sled Combo is to maintain proper body position, especially during the landing phases, as well as to coordinate proper arm action. Start by standing behind the plyobox with your ankles, knees and hips flexed with your arms held in front of your chest in a ready position. Pull your arms back and then drive them forward from the shoulder as you triple extend off the floor to land on the plyobox. Land with your core braced, torso upright and your knees pushing out (avoid medial collapse). Avoid folding at the waist.
Once your landing is fully established walk to the edge of the plyobox, reset your arms behind you, drop or jump off the plyobox as you drive the arms forward. Focus on a landing/deceleration phase that emphasizes body control and maintenance of good form through the core while paying close attention to your knee/foot positioning during the landing and take-off positions. Land “lightly” on the plyobox or floor; absorb and control the landing. Don’t let the hips quickly collapse to the floor. Key success indicators for this drill are: control, precise landings, body alignment through the spine and proper knee/foot alignment. Do not hurry this drill and land with simultaneous foot contact. The ball of the foot should contact the surface just before the rest of the foot comes in contact with the plyobox or floor.
After finishing the desired number of repetitions, position yourself behind the COREFX Push Sled. Please see Push Sled exercise 30-seconds into this clip. Place your hands in a low position with your shoulders close to the vertical push bars. Position your legs shoulder-width apart with knees and hips flexed about 90-degrees. Maintain neutral alignment in the core and through the shoulder/hip line as you alternately push the sled away and jump the feet forward. Watch and correct form breaks or movement faults as it relates to maintaining spinal alignment and proper knee/foot (no medial collapse) alignment when moving dynamically. As in part one of this combo drill, maintain good scapular position by externally rotating your shoulders and driving your shoulder blades (scapulae) "into your back pockets."
Take off, landing, body control, knee/foot alignment and core bracing strategies must be mastered before moving to more complex and intense plyo activity. Mastering these important skills will go a long way in fostering the timing and rhythm necessary for proper and safe plyo progressions. High level capability also makes the activity safer and more fun!
COREFX Weighted Vest Jump On/Walk Off Exercise
COREFX Weighted Vest Jump On/Walk Off Exercise has its foundation in the COREFX 3 in 1 Plyobox/Push Sled Combo Exercise. The form and technique is identical except now you will be performing the movement with the added resistance of a 40 lb. COREFX Weighted Vest. Be sure to power onto the plyobox and walk off. Work these weighted jumps with focus and precision with extra care to monitor fatigue. The total weight in the COREFX Weighted Vest can be varied according to your exercise goal. For example, if you use 10% or less of your body weight for the weight of the vest, quickness and power development may be your goal. Alternatively, loading the vest to be heavier can build strength that can be converted to functional power in sport and daily life. Note the front and side views and teach what you see with regard to knee (knees out) and spinal positioning. Avoid the dreaded "fold" from the waist and valgus knee collapse. Maintain the quality of movement and your starting alignment from start to finish. Also, focus on quality over quantity of movement with regard to number of repetitions.
COREFX Overdrive Trainer Plyobox On/Off Exercise - Slow off the Floor
COREFX Overdrive Trainer Plyobox On/Off Exercise – Slow off the Floor has its foundation in Exercise #1, above. In fact, mirror the exact execution principles outlined in #1. However, the COREFX Overdrive Trainer adds a line of resistance that is in opposition to the horizontal and vertical path of the jump. Not only does the line of elastic resistance offer increasing load as one travels to the point of landing, but the undulating effect of the COREFX Overdrive Trainer provides an unpredictable stabilization requirement during takeoff, while in the air and during the deceleration landing phase. Anticipate the line of pull and its effect on take off and landing positions. Create enough resistance so that as you land on top of the plyobox you can only maintain your landing position for a moment before needing to step off because of the resistance provided by the line of pull. Establish a positive angle by using an “athletic” or “warrior” stance when landing on the plyobox.
COREFX Overdrive Trainer Plyobox On/Off Exercise – Quick Coupling/Depth Jump
COREFX Overdrive Trainer Plyobox On/Off Exercise – Quick Coupling/Depth Jump has its foundation in Exercise #1 and #3, above. Rather than sticking your landing on top of the plyobox and walking off, this quick coupling exercise emphasizes speed and power off of the floor (also known as a Depth Jump). It requires a higher degree of athleticism to perform safely and effectively. This challenging movement requires the athlete to drive onto the plyobox, pause and then exit blindly to immediately perform a quick coupling (decrease the time from eccentric lengthening to concentric shortening) action off the floor that propels you powerfully back onto the plyobox. Coordinate arm drive (no movement at the elbow) forward to propel movement onto the plyobox and reset the arms when landing on the floor to prepare for the next drive onto the plyobox.