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Using Plyometric Training To Improve Your Throw-in By: www.bestplyometrictraining.com
Use of Plyometric Training and medicine balls to improve throw-ins.
During normal conditions with in the game of soccer, the throw-in is the way of introducing the ball back into play.
Rory Delap plays for stoke City in the English premiership has turned the throw-in into what is effectively a lethal weapon for his team. He currently holds the record for the worlds longest throw-in.
He has the ability to throw the ball into the penalty area at speed and at head height which positions the ball in the perfect spot to enable the attackers his fellow team members to head for goal.
The skill required to throw in so well involves both speed and strength. Whilst you would image the throw comes from the use of muscles within the arms and shoulders, in fact for a more aggressive throw and therefore a more effective throw it should originate from the feet.
The generation of power comes from the legs through the core and outwards through the arms like a coiled spring.
To achieve these spectacular throw-ins specific plyometric training is required.
Plyometric training is an advanced form of exercise. It is based on the principle of the stretch and contraction within the muscle fibres. The muscle is lengthened against tension ( eccentric contraction), and followed by a quick shortening (concentric contraction) This lengthening of the muscle before the powerful contraction produces a much greater force. Think of an elastic band! when stretched before it is let go it contracts faster and therefore travels further and at greater speed.
An ideal exercise is the over head medicine-ball throw. This exercise involves standing with your feet shoulder width apart and the core of the body braced. The ball is held overhead with the arms straight. Using the whole body the ball is taken backwards first before being thrown forward against a wall. The ball is caught and the exercise repeated as a series of throws, catches and throws. The body is effectively causing the 'stretch' as described within the elastic band analogy. This has the effect of the ball being thrown further and faster.
Whilst other exercises are beneficial to overall fitness this it the most useful for improving your throw-in technique.
Other Plyometric exercises which would also prove beneficial to soccer players by improving agility, balance as well as muscular strength and speed, would include
Bounding.
This is essentially power skipping. You need to push really firmly through the heels so that you generate height and forward motion at the same time.
Squat jumps-one-legged landing.
Begin by standing with feet shoulder width apart. With your arms relaxed, jump up by powering through your heels and landing on one foot. Make sure that you land on your heels with your bottom back and your body slightly forward ensuring your shoulders are in line with your knees.
Power lunge/split squats.
Stand with feet shoulder width apart in a low lunge position. Your right leg should be ahead with the knee inline with the ankle. The back of your left heel should be lifted and the weight of your body on the ball of that foot. Power through a vertical jump and lunge onto the other leg, using upward movement rather than forward.
Plyometric Training is a great way to improve throwing and jumping in what ever sport you do. Checkout this video and see how Plyometric Training has benefited many different sports. It has a very catchy tune too. I'm sure Plyometric Training can help you too.
During normal conditions with in the game of soccer, the throw-in is the way of introducing the ball back into play.
Rory Delap plays for stoke City in the English premiership has turned the throw-in into what is effectively a lethal weapon for his team. He currently holds the record for the worlds longest throw-in.
He has the ability to throw the ball into the penalty area at speed and at head height which positions the ball in the perfect spot to enable the attackers his fellow team members to head for goal.
The skill required to throw in so well involves both speed and strength. Whilst you would image the throw comes from the use of muscles within the arms and shoulders, in fact for a more aggressive throw and therefore a more effective throw it should originate from the feet.
The generation of power comes from the legs through the core and outwards through the arms like a coiled spring.
To achieve these spectacular throw-ins specific plyometric training is required.
Plyometric training is an advanced form of exercise. It is based on the principle of the stretch and contraction within the muscle fibres. The muscle is lengthened against tension ( eccentric contraction), and followed by a quick shortening (concentric contraction) This lengthening of the muscle before the powerful contraction produces a much greater force. Think of an elastic band! when stretched before it is let go it contracts faster and therefore travels further and at greater speed.
An ideal exercise is the over head medicine-ball throw. This exercise involves standing with your feet shoulder width apart and the core of the body braced. The ball is held overhead with the arms straight. Using the whole body the ball is taken backwards first before being thrown forward against a wall. The ball is caught and the exercise repeated as a series of throws, catches and throws. The body is effectively causing the 'stretch' as described within the elastic band analogy. This has the effect of the ball being thrown further and faster.
Whilst other exercises are beneficial to overall fitness this it the most useful for improving your throw-in technique.
Other Plyometric exercises which would also prove beneficial to soccer players by improving agility, balance as well as muscular strength and speed, would include
Bounding.
This is essentially power skipping. You need to push really firmly through the heels so that you generate height and forward motion at the same time.
Squat jumps-one-legged landing.
Begin by standing with feet shoulder width apart. With your arms relaxed, jump up by powering through your heels and landing on one foot. Make sure that you land on your heels with your bottom back and your body slightly forward ensuring your shoulders are in line with your knees.
Power lunge/split squats.
Stand with feet shoulder width apart in a low lunge position. Your right leg should be ahead with the knee inline with the ankle. The back of your left heel should be lifted and the weight of your body on the ball of that foot. Power through a vertical jump and lunge onto the other leg, using upward movement rather than forward.
Plyometric Training is a great way to improve throwing and jumping in what ever sport you do. Checkout this video and see how Plyometric Training has benefited many different sports. It has a very catchy tune too. I'm sure Plyometric Training can help you too.
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