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07-15-2010, 11:38 AM
Little Nilan
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Plyometrics and speed lifts are a good idea, but your power and speed will only improve as much as your strength does.

Basically, you have 3 ways of producing muscle tension:

Dynamic effort (submaximal resistance as fast as possible), repetition method (bodybuilding method) and maximal effort method (pure strength).

For strength: Squats, deadlifts and good mornings. What's a good weight to reach for? 400lbs squat and 450lbs deadlift if you're not a high level player. 600lbs squat if you are.

Good repetition exercises: Glute ham raises (essential), reverse hypers, gymnastic type mouvements for abs, weighted sit ups on back raise machine (weight BEHIND the head), good mornings, side bends, back raises.

Speed: sprints, long jumps, box jumps, box squats. Feet drills are a good idea.

You will become more explosive and faster doing this.

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