{"id":2022,"date":"2016-07-25T12:38:50","date_gmt":"2016-07-25T12:38:50","guid":{"rendered":"https:\/\/andreasphysioblog.com\/?p=2022"},"modified":"2021-05-27T12:43:30","modified_gmt":"2021-05-27T12:43:30","slug":"plyometrisk-ovelser","status":"publish","type":"post","link":"https:\/\/andreasphysioblog.com\/?p=2022","title":{"rendered":"Plyometrisk \u00f8velser"},"content":{"rendered":"<h2><a href=\"http:\/\/www.stack.com\/video\/2581576271001\/elite-performance-with-mike-boyle-hidden-benefits-of-lowerbody-plyos\/\">Box Jumps<\/a><\/h2>\n<ul>\n<li>Select a box height that allows for a landing position similar to the starting position.<\/li>\n<li>Step down (don\u2019t jump).<\/li>\n<li>Sets\/Reps: 3\u00d75<\/li>\n<\/ul>\n<h2><img decoding=\"async\" class=\" size-thumbnail wp-image-9123 alignright\" src=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/07\/skc3a6rmbillede-2016-07-25-kl-10-02-35.png?w=150&amp;h=100\" sizes=\"(max-width: 150px) 100vw, 150px\" srcset=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/07\/skc3a6rmbillede-2016-07-25-kl-10-02-35.png?w=150&amp;h=100 150w, https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/07\/skc3a6rmbillede-2016-07-25-kl-10-02-35.png?w=300&amp;h=200 300w\" alt=\"Sk\u00e6rmbillede 2016-07-25 kl. 10.02.35\" width=\"150\" height=\"100\" data-attachment-id=\"9123\" data-permalink=\"https:\/\/physioblogandreasbjerregaard.com\/2016\/07\/25\/plyometrisk-oevelser\/skaermbillede-2016-07-25-kl-10-02-35\/\" data-orig-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/07\/skc3a6rmbillede-2016-07-25-kl-10-02-35.png\" data-orig-size=\"756,502\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Sk\u00e6rmbillede 2016-07-25 kl. 10.02.35\" data-image-description=\"\" data-medium-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/07\/skc3a6rmbillede-2016-07-25-kl-10-02-35.png?w=300\" data-large-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2016\/07\/skc3a6rmbillede-2016-07-25-kl-10-02-35.png?w=756\" \/>Hurdle Jumps and Hops<\/h2>\n<ul>\n<li>Single-Leg Hops (stick landing)<\/li>\n<li>Jumps (stick landing with a stop) eg. plate jump landing in a squat. Continue<\/li>\n<li>Jumps With Bounce without stop<\/li>\n<li>Continuous Jumps<\/li>\n<li>Jump over a hurdle or other obstacle<\/li>\n<li>Sets\/Reps: 3\u00d75 hops each leg or 5\u00d75 jumps<\/li>\n<\/ul>\n<p>You need to explosively push the ground away in a different direction. As a result, your feet spend more time on the ground applying the necessary forces.<\/p>\n<h2><a href=\"https:\/\/www.youtube.com\/watch?v=hSunks_4wIE\">Standing Long Jumps<\/a><\/h2>\n<ul>\n<li>Stand and jump as long as you can.<\/li>\n<li>Sets\/Reps: 3\u00d73 consecutive jumps<\/li>\n<\/ul>\n<h2><a href=\"https:\/\/www.youtube.com\/watch?v=BOCgMuczgZA\">Skater Jumps<\/a><\/h2>\n<ul>\n<li>Jump like you was skating<\/li>\n<li>Immediately jump off your right leg in the opposite direction.<\/li>\n<li>Continue bounding in this pattern for the specified distance.<\/li>\n<li>Sets\/Distance: 3 x 20 meters<\/li>\n<\/ul>\n<h2><a href=\"https:\/\/www.youtube.com\/watch?v=eTI4JyVzf7U\">Bounding<\/a><\/h2>\n<ul>\n<li>Jump in a running motion.<\/li>\n<li>Repeat for specified distance.<\/li>\n<li>Reps\/Distance: 3\u00d720 meters<\/li>\n<\/ul>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\"><iframe class=\"youtube-player\" src=\"https:\/\/www.youtube.com\/embed\/GxIHPrsQSAs?version=3&amp;rel=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;fs=1&amp;hl=en&amp;autohide=2&amp;wmode=transparent\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\" allowfullscreen=\"allowfullscreen\" data-ratio=\"0.5636363636363636\" data-width=\"825\" data-height=\"465\" data-mce-fragment=\"1\"><\/iframe><\/span><\/div>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\"><iframe class=\"youtube-player\" src=\"https:\/\/www.youtube.com\/embed\/uKjn4Nbo_h4?version=3&amp;rel=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;fs=1&amp;hl=en&amp;autohide=2&amp;wmode=transparent\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\" allowfullscreen=\"allowfullscreen\" data-ratio=\"0.5636363636363636\" data-width=\"825\" data-height=\"465\" data-mce-fragment=\"1\"><\/iframe><\/span><\/div>\n<p>Tuck squat jump<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\"><iframe class=\"youtube-player\" src=\"https:\/\/www.youtube.com\/embed\/5NgrT3i4_K4?version=3&amp;rel=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;fs=1&amp;hl=en&amp;autohide=2&amp;wmode=transparent\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\" allowfullscreen=\"allowfullscreen\" data-ratio=\"0.5636363636363636\" data-width=\"825\" data-height=\"465\" data-mce-fragment=\"1\"><\/iframe><\/span><\/div>\n<p>Tuck jump<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\"><iframe class=\"youtube-player\" src=\"https:\/\/www.youtube.com\/embed\/ibhS75IhKGs?version=3&amp;rel=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;fs=1&amp;hl=en&amp;autohide=2&amp;wmode=transparent\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\" allowfullscreen=\"allowfullscreen\" data-ratio=\"0.5636363636363636\" data-width=\"825\" data-height=\"465\" data-mce-fragment=\"1\"><\/iframe><\/span><\/div>\n<p>Stiffness training<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\"><iframe class=\"youtube-player\" src=\"https:\/\/www.youtube.com\/embed\/vSG2Y4XbgPo?version=3&amp;rel=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;fs=1&amp;hl=en&amp;autohide=2&amp;wmode=transparent\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\" allowfullscreen=\"allowfullscreen\" data-ratio=\"0.5636363636363636\" data-width=\"825\" data-height=\"465\" data-mce-fragment=\"1\"><\/iframe><\/span><\/div>\n<div id=\"jp-post-flair\" class=\"sharedaddy sd-like-enabled sd-sharing-enabled\">\n<div class=\"sharedaddy sd-sharing-enabled\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Box Jumps Select a box height that allows for a landing position similar to the starting position. Step down (don\u2019t jump). Sets\/Reps: 3\u00d75 Hurdle Jumps and Hops Single-Leg Hops (stick landing) Jumps (stick landing with a stop) eg. plate jump landing in a squat. Continue Jumps With Bounce without stop Continuous Jumps Jump over a hurdle or other obstacle Sets\/Reps: 3\u00d75 hops each leg or 5\u00d75 jumps You need to explosively push the ground away in a different direction. As a result, your feet spend more time on the ground applying the necessary forces. Standing Long Jumps Stand and jump as long as you can. Sets\/Reps: 3\u00d73 consecutive jumps Skater Jumps Jump like you was skating Immediately jump off your right leg in the opposite direction. Continue bounding in this pattern for the specified distance. Sets\/Distance: 3 x 20 meters Bounding Jump in a running motion. Repeat for specified distance. Reps\/Distance: 3\u00d720 meters Tuck squat jump Tuck jump Stiffness training<\/p>\n","protected":false},"author":1,"featured_media":2024,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"postBodyCss":"","postBodyMargin":[],"postBodyPadding":[],"postBodyBackground":{"backgroundType":"classic","gradient":""},"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[317],"tags":[318],"class_list":["post-2022","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jumps-and-hops","tag-jumps-and-hops"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.3 - aioseo.com -->\n\t<meta name=\"description\" content=\"Box Jumps Select a box height that allows for a landing position similar to the starting position. 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Step down (don\u2019t jump). Sets\/Reps: 3\u00d75 Hurdle Jumps and Hops Single-Leg Hops (stick landing) Jumps (stick landing with a stop) eg. plate jump landing in a squat. Continue Jumps With Bounce without stop Continuous Jumps Jump over a","og:url":"https:\/\/andreasphysioblog.com\/?p=2022","article:published_time":"2016-07-25T12:38:50+00:00","article:modified_time":"2021-05-27T12:43:30+00:00","twitter:card":"summary","twitter:title":"Plyometrisk \u00f8velser - Physioblog by Andreas Bjerregaard","twitter:description":"Box Jumps Select a box height that allows for a landing position similar to the starting position. Step down (don\u2019t jump). Sets\/Reps: 3\u00d75 Hurdle Jumps and Hops Single-Leg Hops (stick landing) Jumps (stick landing with a stop) eg. plate jump landing in a squat. 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Bjerregaard","author_link":"https:\/\/andreasphysioblog.com\/?author=1"},"rttpg_comment":0,"rttpg_category":"<a href=\"https:\/\/andreasphysioblog.com\/?cat=317\" rel=\"category\">jumps and hops<\/a>","rttpg_excerpt":"Box Jumps Select a box height that allows for a landing position similar to the starting position. Step down (don\u2019t jump). Sets\/Reps: 3\u00d75 Hurdle Jumps and Hops Single-Leg Hops (stick landing) Jumps (stick landing with a stop) eg. plate jump landing in a squat. Continue Jumps With Bounce without stop Continuous Jumps Jump over a&hellip;","_links":{"self":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/2022","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2022"}],"version-history":[{"count":2,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/2022\/revisions"}],"predecessor-version":[{"id":2025,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/2022\/revisions\/2025"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/media\/2024"}],"wp:attachment":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2022"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2022"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2022"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}