TREINO DE PLIOMETRIA PRA FAZER EM CASA E SEM GASTAR MUITO TEMPO

Pliometric Training at Home

Overview of Exercises

• The session begins with Bulgarian split squats, emphasizing explosive movement to enhance both power and unilateral stability.

• Next, a standard squat with an upward explosive jump is introduced, focusing on building overall leg strength and explosiveness.

• A horizontal single-leg jump follows, which significantly aids in improving running stability and balance.

Additional Insights

• A brief pause is noted for Chloe, who is also engaged in heavy training during this time.

• The routine continues with a front jump (often referred to as "frog jumps"), performed in three sets of five to eight repetitions for effective conditioning.

• The final exercise is a unilateral vertical jump, which greatly contributes to explosive power development; viewers are encouraged to save the workout for later practice.