Are you folks familiar with pylometric exercises? Maybe you are, but you just didn't know the name. Pylometrics are focused on "explosive" reactions in the muscles, in other words, how quickly can you make the muscles react to an impulse. This is also done by leveraging the body's own weight against gravity, and thus makes for an inexpensive way to build paer without the expense of joining a gym.

Increasingly, researchers are finding pylometrics, combined with other exercises, increases peak power in as few as 12 sessions. More details on this in an upcoming post. At the University of Texas football program, pylometrics are used to quicken the response of the players. You would tend to think that these large guys are focused strictly on lifting weights, but the Assitant Athletic Directo for Strenth and Conditioning at UT, Jeff "Mad Dog" Madden, has stated that pylometrics have made the difference at UT, allowing the players to recover, get faster, and in the end, much stronger, than by lifting weights alone.

"Okay", you say, "I'm interested. Where do I begin?" I'm glad you asked. Bicycling magazine has a nice article about pylometrics and some exercises located here: http://www.bicycling.com/article/0,6610,s-1-20-16494-1,00.html

STAR JUMP
From a standing position, crouch toward the floor. Swiftly jump upward and outward, opening your legs wide and moving your arms out, creating a star shape while in the air. As you land, bringing your legs back together and arms to your sides, bend your knees until your hands touch the floor on each side of your feet.

PEDALING SPLIT JUMP
Stand with your right leg forward and your left leg behind you. Bend your right knee and dip your left knee toward the floor, so you're in a lunge position. Extend your arms out to the sides. Swiftly jump up, switching legs in midair, driving the back knee up (like the upward pedalstroke) as you bring it forward. Softly land in a lunge position and immediately jump again.

BLAST OFF
Stand facing a step 8 to 12 inches high. Plant your right foot on the step. Forcefully push off the right foot and jump straight up, swinging your arms forward and up for added momentum. Land with your right foot on the step and immediately push off for the next rep. Complete a set, and then switch legs.

OVATION PUSH-UP
Lie facedown on an exercise ball with both hands on the floor on a cushioned surface or exercise mat. Walk your hands out until the ball is under your thighs, and position hands directly below your shoulders. Keeping your torso straight, bend your elbows and lower your chest toward the floor until arms are bent 90 degrees. Push up as hard as you can, clap your hands once, and return to the push-up position before immediately dropping into another repetition.

TOSS CRUNCH
Lie back on an exercise mat, knees open to the sides, soles of feet together. Hold a light medicine ball (or basketball to start) over your chest with both hands, elbows bent out to the sides. Contract abs by pulling your navel toward your spine, and then quickly lift your head, shoulders and upper back off the floor, tossing the ball straight up toward the ceiling. Hold the up position, catch the ball and return to start.

There is some really good stuff here. Check out the article for more details.

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