Plyometric Fusion
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Training: Unleash Your True Potential

The Plyometric Fusion training regiments are made for all ages and many high intensity sports. Through the use of strategic range of motion techniques athletes who are serious about getting faster, quicker, stronger and more fluid with all ranges of motion found in common physical activities will enjoy the relaxed, stress-free workouts. PF methods develop fluid stabilization mechanics associated with acceleration and consistent co-ordination skill sets needed to be at the height of preparedness for any activity. PF does not interfere with a child’s growth plate development as weights ineffectively will do. My program uses PF consistent with the proper use of potential body weight movements and structured development of sprinting techniques. Kinetic Strength Bands and hurdling plyometric drills will be used to gain greater control of Hip-Flexor flexibility and overall quickness. This is done in a relaxed friendly environment where athletes can feel at ease, calm and not stressed by forced orders or commands.

Sprint | Hurdle | Football | Lacrosse | High Jump

Sprinting is a very difficult combination of aggression, relaxation, technique, and efficiency. The 100 meters is sometimes labeled as the easiest most complicated event in sport. And contrasting bodybuilding, gaining too much size can become a negative. Generally speaking world-class sprinters are not that large, anywhere from 155-180lbs. In fact, what’s interesting is that some sprinters do not lift weights at all! But for those of us who aren’t as genetically gifted, the ultimate goal is having incredible strength to weight ratios, lean body mass, and a well developed CNS (central nervous system) for a fast reaction and the ability to explode on command. As the season progresses, the workout program gets increasingly more technical, specific and very fine-tuned. This is due to the nature of track and field events. The 100-meter dash is broken down into these six phases:

1. The start… 15 meters.

2. Acceleration phase… 15-20 meters.

3. Transition phase… 20-40 meters.

Each phase needs to be addressed in order to maximize your success, and ideally, each phase will run together smoothly, providing a more complete approach to sprinting.

The idea behind the plyo’s and bounds is to get your body use to exploding and becoming extremely powerful at the point in which your foot/feet makes contact to the ground. That’s the name of the game in the 100 meters.

4. Maximum Velocity 1… 40-60 meters.

5. Maximum Velocity 2… 60-80 meters.

6. Speed Maintenance… 80-100 meters.