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Incorporate Jump Training for Martial Arts Conditioning

By Jared Lil Subscribe to RSS | March 23rd 2012 | Views:

Do you want to add a beneficial conditioning exercise to your Martial Art routine? Plyometric (jump training) will provide an extreme cardiovascular workout that brings power and agility while working the entire body. Incorporating a 15-30 min workout three times a week can supply you with explosive power and improve quickness.

Your muscles work on elasticity and jump training takes advantage of the way the muscle works to create strength. Elasticity is nothing more than the muscle natural reaction to contract when the muscles are expanded to the limit. When the athlete forces this movement, the muscle reacts by creating a faster contraction, loading the power, and giving the individual the added benefits of the stretch.

Jumping rope is a simple plyometric exercise that focuses on the lower part of the body. The right way to perform this exercise is to barely jump of the floor and land on the toes softly. This movement will be done repetitively and various jump movements can be performed to change it up. Start gradually working your way to 3-5 min every other day and slowly increase the time in increments.

Doing a pushup with a clap will focus all the resistance on the top part of the body. Start from a basic push up position, lower yourself to the ground and explosively push up so your hands leave the ground, use your hands to catch yourself from the fall and immediately lower and repeat the push.

Slamming a ball is an exciting way to get a plyometric workout. There are many variations that require you to slam the ball to the ground, against a wall, or toss it up in the air. The key to this particular movement is maintaining good form and continues motion to get the greatest benefits.

Make sure to perform the plyometric training correctly to prevent injury from the amount of stress put on the muscles,tendons and ligaments around the joints. The individual should make sure that they are at a good level of physical fitness before incorporating any type of plyometric exercises into their training. Most martial arts enthusiasts are already at an adequate level of fitness from the training they already do and this won't be a concern for them.

How do you get yourself ready to start jump training? Set up a routine that is specifically tailored to build up your strength and cardiovascular conditioning. Incorporate dumbbells and free weights to build up coordinated strength and perform bodyweight exercise to build functional power. Sprints and short runs are best, and stay away from the slow long distance runs; they are counterproductive to the type of conditioning needed for plyometric.

Rules to follow for plyometrics:

Concentrate on controlled movements and good posture. You want to execute the moves quickly as possible, but don't flail your body around.

Always wear the appropriate footwear to prevent damage to your feet.

Protect your joints by landing softly with knees slightly bent.

Set up a circuit that works the whole body during training.

Plyometric training can be a good asset to the martial arts practitioner who wants to increase strength, mobility, and explosive power. Incorporate jump training into a routine 2- 3 times per week and see how much quicker and explosive your movements become when throwing punches and kicks, practicing forms, or using escapes to transition off the ground.

Jared Lil - About Author:
Mass Bay BJJ Combines effective plyometric exercised to enhance the students performance in the Jiu Jitsu Basics GI and the Boston BJJ advanced techniques classes.

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